Athlete of the Month

February 2018

Mac Moore

2018-02-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?
When I’m not at the gym, my amazing wife of 20 years and I are managing the three ring circus that is our family. We have 4 wonderful children; one boy and three girls, ranging from 18 down to 9. I’m currently splitting my time between college applications, campus tours, high school, middle school, and elementary school events, soccer, dance, cross-country, track, and the last of my 9 straight years in Y-Guides. And somewhere in between all of that, I squeeze in a little work to try and pay for it all.

How and why did you get involved in CrossFit?
Like most out there, I live close by, and would always pass the CrossFit flag on 64. A few years back, in late 2014, I hit a low point of sorts. I was at a Y-Guides camp (Rockmont) with my oldest daughter, and the dads were trying to decide who was going to be the “blobber”. Google it. The “blobber” is always the heaviest, so the “blobbee” gets bounced the highest. Well, out of 10 guys that I thought were about my size, it turned out I was the big one. I was the heaviest I had ever been, and it wasn’t muscle. I got my sh@# in check with eating, cut out sweets, lost 30 pounds, and that March, started thinking about how to keep it going. I was a casual runner and globo-gym member, but as is often the case, found it very hard to push myself without guidance or friendly competition. I’d heard great things about CrossFit, so one day, I made the jump, and haven’t looked back. I’ve never been one to stick to something fitness-related this long, so it’s a testament to the program that I’m even more motivated today, than I was on day one.

What was the first workout that you completed? What do you remember most about the workout?
I’m not sure about the first workout, but the first one I remember was a partner workout with push-ups, pull-ups, sit-ups, and air squats. A certain gym member, who shall remain nameless, came running over to me, and declared me as her partner, because she wanted to crush her two friends on the another team. Needless to say, I was NOT up to the task. I used no less than 12 bands for pull-ups, took long breaks during sit-ups and air-squats, and was doing push-ups on my knees after the first 10. It was humbling, to say the least. But I consider that moment the one that sparked me to focus on my weaknesses, and push to make them better. That’s what I’ve come to love about CrossFit; you may be good at some things, but there’s always more out there that you could greatly improve upon.

What are your current and future training goals?
Last year, it was ring muscle-ups and double-unders. Although not great at either, I’ve gotten far enough along where I don’t think they’re a weakness, so now my focus has turned to the snatch. Overhead squats and snatches have been the bane of my existence since I started in 2015. My first intra-box competition, I was doing a chipper that had 15 OHS at 95lbs. Everyone was watching as I STRUGGLED to get 5 of them. That was another pivotal moment, where I realized my goals should be centered on strength training, over some of the bodyweight and conditioning elements that came easier to me. OHS have gotten better, but the snatch is a total mental block. So right now, that’s my focus. Side note while I’m working on that; join the 400lb deadlift club. Just because.

What is your favorite activity or lift, e.g., pull-ups, dead-lifts, running, front squats, snatches, burpees, etc.?
Right now, it’s snatches! To quote our favorite Christmas film, Elf: “Make work your favorite. Work is your new favorite.” I hate sucking at something. I’m sure that’s a real shock to everyone. So, for now, snatches are my new favorite until I can throw my bodyweight above my head and not fall over.

What is your least favorite activity or lift?
And again, right now, it’s snatches! Because I suck at them. I can have my favorite also be my least favorite for different reasons, right?

What PR are you most proud of achieving and why?
It was the last PR I achieved, actually. Last week, I got a 165lb OHS, which happens to be my bodyweight. For all my OHS/snatch focus, I was really excited about that one!

What do you enjoy more, strength or conditioning and why?
“Make strength your favorite. Strength is your new favorite!” Conditioning comes more easily to me, as it’s what I focused on before CrossFit, so I’m working like hell to overcome the strength component, and become a more well rounded athlete.

Favorite food(s)?
Oh man, where do I begin? So many choices, so little time. I have a crush on food. I love cooking it. I love eating something else while I’m cooking it. If I had to choose, probably steak tacos, with some chips and queso on the side. My secret food mistress, though, is sugar. She’s evil, but I do love her so. I’ve kicked her out of my life more than a handful of times, and she always finds a way back. Having a house full of kids does not help.

What are 3 fun facts about yourself?
– I grew up in Greensboro, and started dating my wife when I was 14 and she was 17 (I know, right?!). She went to college in Wilmington 9 months after we started dating. We never lived in the same place for the next 7 years before getting married.
– In high school, a thousand years ago, I was the best tuba player in North Carolina. I went to college and never touched a tuba again.
– I’m a Mechanical Engineer, but actually work in the Visual Effects industry. Super weird where life takes you, sometimes.

January 2018

Chante Thompson

2018-01-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I do accounting for a small property management company in Pittsboro and am working on my MBA on the side. With all those things plus Crossfit, I don’t have much additional free time, but I’ve definitely become more social since I joined CFS.

How and why did you get involved in CrossFit?

I got involved in Crossfit because I got tired of feeling sorry for myself. I work in Pittsboro and live in Raleigh, so I would drive by the box everyday. One day I got the courage to stop in and see what it was all about and I never looked back. I always used to blame knee pain for my sedentary lifestyle, but when I walked in to the box I saw people with different braces and accommodations. I couldn’t really use knee pain as a crutch after that.

What was the first workout that you completed? What do you remember most about the workout?

Truth be told, most of my first workout was kind of a blur, probably because of the pure shock of it all. I do remember it was May 26, I think of that as a rebirth of sorts. But I’m pretty sure the workout involved kettlebells.

What are your current and future training goals?

Current goals are to reach the 200# club on my squats and to complete the Wodbody Wars competition which falls on my 25th birthday. What better way to celebrate a quarter century, amirite?

Favorite activity involves anything with a barbell, although more in the spirit of one rep maxes, not endurance. Conditioning is a weak spot of mine which I hope to improve this year.

What is your least favorite activity or lift?

(She listed nothing, she loves it all! See below though for things she dreads. )

What PR are you most proud of achieving and why?

My favorite PR/Bright Spot was completing my first competition at the box (shoutout to Lee, Wayne, and Kelly P. for tolerating me). They needed a fourth member and I kind of volunteered before I could talk myself out of it. With all the adrenaline I ended up PRing my deadlift by like 40# or something. I went home and called my mom and just kinda cried cause I never thought I’d show up for more than three weeks, much less try and do the first competition that came along.

What do you enjoy more, strength or conditioning and why?

Definitely prefer strength to conditioning. But I’m trying to stop dreading burpees, running, and the like and think of more as an opportunity than a chore.

Favorite food(s)?

What are 3 fun facts about yourself?

I really enjoy cooking. Combined with touring and Broadway I’ve seen over 75 theatre shows. If you looked at my music playlists you would probably think it’s still 2004.

FYI: Her pics are described as: me dropping in at my best friend’s gym, a really terrible but accurate before photo, and a photo from December 2nd’s 12 Days of Christmas comp

December 2017

Steven Dodge

2017-12-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit? I love spending time with my son, daughter, and wife! I am actively involved in leading my son’s Cub Scout Bear Den (shout out to Pack 312!), participating in Y Guides with my daughter (shout out to the Gold Stars!), carting both kids to Soccer practice, and some how still carving out time to spend with the lovely and talented! Also, I’ve recently been training to beat Jaclyn in December’s double under challenge.

How and why did you get involved in CrossFit? I was fat….and there was a CrossFit Groupon. Then I met Thom, Jaclyn, Laurie, Fernando, Mike….the list goes on and on. It became less about HAVING to work out and more about WANTING to work out. The CrossFit community, and our’s in particular, is awesome!

What was the first workout that you completed? What do you remember most about the workout? I honestly don’t remember my first CrossFit workout. Back in the day we had composition notebooks and we would jot the WOD down and our results. I think the dog ate my homework. I do remember scaling…heavily. And breathing hard. And a sense of accomplishment. And I was sore for 4 days afterward. Sounds about right.

What are your current and future training goals? After 4 1/2 years of CrossFit, PR’s don’t come as often as they used to. I FINALLY got my first ring muscle up a few weeks ago. Next up is a body weight snatch. And beating Jaclyn in December’s double under challenge.

What is your favorite activity or lift, e.g., pull-ups, dead-lifts, running, front squats, snatches, burpees, etc.? I used to gravitate more towards the classic Olympic barbell movements like Snatch and Clean & Jerk but have recently found more love in METCON’s and gymnastics movements like muscle ups. Also, double unders. And more specifically beating Jaclyn in December’s double under challenge.

What is your least favorite activity or lift? I don’t like box jumps, and I don’t like performing dead-lifts in a WOD.

What PR are you most proud of achieving and why? Ring Muscle Up! Seriously, I didn’t think it would ever happen. Also, beating Jaclyn in the double under challenge.

What do you enjoy more, strength or conditioning and why? This is a tough question to answer. I think both are important and I love that CrossFit incorporates both into their programming. I also enjoy beating Jaclyn in double under challenges.

What are 3 fun facts about yourself? I hate running but I love obstacle running courses like Spartan, Tough Mudder, etc., I signed up to run my first 1/2 marathon in March (did I mention I hate running?), I plan on beating Jaclyn in December’s double under challenge.

November 2017

Tim Jones

2017-11-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

After going to college in Wales and working for IBM for 3 years, I decided it was time for an adventure, so I moved to Raleigh in 1993 (yes, 1993) and have been married to Leigh for the last 9 years. We have 2 girls, Anna and Willow. During the days, I work for Republic Wireless as their VP of Member Experience and I am also the co-founder and CEO of a performance car lifestyle company in the Triangle called Hwyl Auto Club.

I am a fan of rugby, ice hockey and am a fair weather cyclist. After not training for a few years after a neck injury, I started cycling, and 3 years ago completed my first century ride. I enjoy long walks on the beach…oh wait, this isn’t that kind of profile…. Willow plays a lot of soccer, so most weekends are spent standing on sidelines somewhere in NC but I love being with my family and cooking.

How and why did you get involved in CrossFit?

After playing rugby in school, I started weight training and reached a plateau after a few years. After neck fusion surgery, I became half man half couch for a few years until I got up and got back on my bike. I joined the Y but weight training didn’t hold the appeal it once did. This went on for a few years. A couple of folks at Republic Wireless were into CrossFit and worked out at CrossFit RDU. I thought I would try it, and had driven past Surmount several times. So, I dropped in, and haven’t looked back.

What was the first workout that you completed?

After my first foundations class with Marni, we did a very short squat tabata. My legs hurt the next day. I was shocked, and hooked. The other thing that happened during that workout was a couple of people (Mike and Janet) joined me to do the tabata so I wouldn’t have to do it myself. They had literally just finished a class, and I was amazed they would want to do that again. The feeling of community was very apparent.

What are your current and future training goals?

Well, I’ve been humbled on an almost daily basis at the box, but I can tell a huge difference in my strength and conditioning. My current goals are to be able to do each movement. So, rope climbs, pull ups and double unders, and then longer term, muscle ups. Future goals are to just keeping getting stronger and in better condition. Would love to get my body fat down to under 15%

What is your least favorite activity or lift?

It used to be sit-ups and burpees, but I am learning to embrace the suck. Current least favorite is box jumps. My knees always scream after those.

What PR are you most proud of achieving and why?

Deadlift PR during the Intrabox. Broke 300 for the first time and doing it for the team took me right back to my rugby days when it was about everyone else. Seeing Tijuana jumping for joy was also worth every lb of it 🙂

What do you enjoy more, strength or conditioning and why?

I enjoy both because mastering the technique for each movement is totally new to me. I just used to sling weights around when I was younger. I enjoy learning how to do the movements properly and growing from there. Leaving my ego in the car every workout has been the best thing I’ve ever done.

What is your favorite food(s)?

I love food and love to cook, but meatballs are my kryptonite, washed down with a really good glass of wine.

What are 3 fun facts about yourself?

1. First plane I ever flew in was to leave the UK and come to the US
2. As well as rugby and soccer in college, I was captain of the badminton team
3. I used to work in the prison in Raleigh. (ok, I was writing software, but I can say I was in jail)

October 2017

Lee Worsley

2017-10-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am one of those rare Raleigh natives. Proud graduate of Athens Drive High School! My wife, Amy is a Teacher’s Assistant at Scotts Ridge Elementary and we have two boys, Jack (8), Sam (6) and expecting another boy this April. My day job is Executive Director of the Council of Governments for the Research Triangle region. Amy and I enjoy spending time on the lake and stay quite busy shuttling Jack and Sam between baseball games and other activities. We also bought a home in Apex a couple years ago that was in need of some TLC so we stay busy most weekends on some type of project.

How and why did you get involved in CrossFit?

I kept trying to improve my fitness and lose weight by jogging and would do well for a month or two and then get bored and stopped. So, I was looking for something a little different that would keep me motivated and interested. I thought about CrossFit as an alternative and CrossFit Surmount was close by so I decided that I would give it a try. I intended to try a couple other CrossFit boxes to see which I liked the most, but after visiting CrossFit Surmount I decided I really didn’t need to try anywhere else because I enjoyed it so much!

What was the first workout that you completed?

This wasn’t my very first workout, but it was my third and I went out of town the same day. The WOD included about 150 Wall Ball Shots. I woke up the next morning at the hotel and almost could not get out of bed because I was so sore!

What are your current and future training goals?

My biggest goals continue to be to improve my fitness, steadily improve my performance and lose some more weight. Specifically, I’d really like to string together more pull ups, get a HSPU and do a WOD Rx with double unders.

I’ve actually enjoyed full snatch work. It’s challenging and something I’ve never done before. I also enjoy power cleans.

What is your least favorite activity or lift?

It’s funny since I enjoy full snatches – I can’t stand the OHS, I have struggled with them since day one. Also not a big fan of box jumps (my new scars on my shins certainly agree J )

What PR are you most proud of achieving and why?

Not sure I am most proud of a single PR – but really happy that I have lost 40 lbs since starting Crossfit in January 2017.

What do you enjoy more, strength or conditioning and why?

I have really enjoyed the strength portion the most. I like seeing the progress I make and excited to see what PR I can achieve next.

What is your favorite food(s)?

I love grilling out, so anything that can be grilled is great for me!

What are 3 fun facts about yourself?

1 – I have had lunch with Michael Jordan

2- I have been in two high speed chases (don’t worry I wasn’t the one being chased!)

3 – My one shot at being a Hollywood star came pretty young in life (and never materialized into anything). I was in a TV commercial for Lochmere Subdivision when it was first being built.

September 2017

Meghan McCleery

2017-09-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I have a super fly, awesome group of friends. When I’m not traveling for work or otherwise, we meet out for dinner, wine and the usual friend shenanigans that keep life balanced. I try to mix up my routine with yoga, swimming as much as time allows to stay active. I started working at UNC two years ago as Director of Development to design and manage a new parent constituent-targeted fundraising program for the University. The role is entrepreneurial in nature, which I view an honor to fulfill and feel personally vested in the program’s success.

My three younger siblings and I grew up in Rocky Mount and still reside in NC along with other extended family. Harvey is my dog-boy wonder and he is the best ever.

How and why did you get involved in CrossFit?

I joined CFS in 2015 upon moving back to Cary. I had a self-reckoning; action through anger, and I drove right to CFS and signed a membership contract. So that’s the how. The “why” is personal and raw but I’ll get around to it.

Before I do, I want to say that I’m one of perhaps a handful of my friends that have joined CrossFit. I often meet up with my friends for dinner right after the gym which for them means hearing my recap of how THAT WOD just sucked and I almost died, for the 85th time. They’re supportive and graciously nod and listen. Thanks, guys for humoring me for another WOD tale du jour!

The ‘why’ I got involved is really the story behind my WOD tale I talk about to these friend when I bitch about how hard it was. What I’m really saying is that I went to the gym and somehow I managed to find a reserve of emotional, physical, or mental strength that I didn’t think I had. The strength came from somewhere to finish that suck of a workout despite the fact that (insert time frame: years, months, days, maybe even hours) earlier, life got really heavy for me and I thought I would literally break. So, yayyy for that not happening, right? Let’s celebrate and go shoe shopping and eat some barbeque potato chips!

Finally, I should mention that while my physical appearance is what got me to the gym in the first place, its not the reason I kept going back 2-3 times a week over the last two years. I returned again and again because of the mental skills I was gaining: focus, self-discipline, mental fortitude, self-awareness, persistence, patience and remembering to BREATHE! The physical benefits were just a bonus . The lack of stress management impacted me physically and that had to change. I can’t say enough about the incredible coaching staff and the members/friends I get to work out with who are the most encouraging people I know. Amazing.

What was the first workout that you completed?

Coach Deborah led my very first workout during the Express Class. Oh Em Gee, I STRUGGLED through push ups. I think there were air squats too. It may have been all of 12 mins start to finish but I was a hot mess. Everyone was awesome and supportive. I drove after home thinking 1 – that class just cheered me on and it was the biggest shit show ever! 2 – I could be circulating around the interwebs as a CrossFit meme right now!

What are your current and future training goals?

Honestly, the goal is consistency. I don’t pull into the parking lot with intentions of blowing out a PR. There are days I am just grateful to have completed the workout in it’s entirety.

Power snatches, clean and jerks, split jerks, deadlifts, kettle bells. Air squats, front squats and back squats. My broken ankle and wearing Das Boot refined my one-legged rowing technique those months last year (adaptability). By the way, I only hate burpees a little less now.

What is your least favorite activity or lift?

What PR are you most proud of achieving and why?

It was a power snatch but I don’t recall the weight I lifted. I was excited since it was one of the most challenging lifts for me due to form. Once I got the form under control, I could add weight and lift to my potential.

What do you enjoy more, strength or conditioning and why?

I get a twisted sense of excitement when the coaches say “get your plates, load your bar” that I don’t experience when we are told, “grab a wall ball” or “sprint to the flag pole and back 4 times”. With that said, the strength I’ve gained has made the conditioning workouts less strenuous. #adaptability #patience #persistence #BREATHE

What is your favorite food(s)?

Vegetables in general, Brussels sprouts being my fave of all. Sushi if I’m going out with friends.. I love and will mindlessly eat barbeque potato chips, and that is why I never have them in the house.

What are 3 fun facts about yourself?

1. This summer I took myself on a vacation. If you’ve not taken yourself on a vacation in a while, I highly recommend you do. While you’re at it, unplug from reality and responsibility as long as possible like I did. I was relieved to learn that after a challenging year, I really do know how to have a lot of fun!

2. The ending of the movie Uncle Buck makes me cry. Shut up.

3. Years ago traveling for work, I made Vince Vaughn uncomfortable at an Atlanta restaurant. When Vinny and his entourage arrive, I’m at the only full table in the place having a business meeting. He and his dope squad become the 2nd full table and are seated within close range. VV is amazingly good looking and I uncharacteristically can’t stop staring at him. Apparently he knows it and gives me the “you are totally freaking me out right now” look and that’s the disappointing end to that story. I never got the chance to tell the Vin how much I think he’s money. Years have gone by without closure.

But at least now I’ve got the 2017 September CFS Athlete of the Month and can get rid of “Vinny V’s Creeper Audience of One” title. Thank you, CrossFit Surmount!

August 2017

Jacob de Leon

2017-08-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

Hello, My name is Jacob Ryan de Leon. Outside of CrossFit I usually try to be productive with my day by going outdoors to play soccer, basketball, or to swim. I also like to party on the weekends which reflects my performance on Sunday classes.

How and why did you get involved in CrossFit?

Crossfit has always been apart of my life growing up, but it wasn’t until around November of 2016 when I became more active in the Crossfit community. I wanted to better myself as a person and CrossFit has really molded me to become a better man.

What was the first workout that you completed?

I can’t remember the first workout I ever did, but one of my firsts was the Xander WOD that my dad and I completed at CrossFit Durham. I remember during the workout that I was struggling with just about every movement but I didn’t want to stop because everybody was watching and also because I wanted to impress my father.

What are your current and future training goals?

My current goals for myself right now are to make it to the regionals next year. I’ve been trying to train at least 2-3 times a day, but that doesn’t always happen. Looking into the Future I just hope to stay fit and active in the Crossfit Community.

My favorite lift is snatches. I think I enjoy performing this lift so much because there’s so much technique that come along with it. When I first started out CrossFit I had no idea what proper form was for this movement, but as I keep performing it I notice that my form progress which is very fulfilling.

What is your least favorite activity or lift?

My least favorite lift are sumo deadlift high pulls because I just think the movement is useless and it also just kills my back.

What PR are you most proud of achieving and why?

My PR I’m most proud of achieving was just being able to do pull-ups without any bands. This was achieving for me because I was once not able to do pull ups at all! I would have to use multiple bands and even still have to jump to complete multiple reps, and now I can do butterfly pull ups which I think look sweet.

What do you enjoy more, strength or conditioning and why?

I enjoy conditioning more I think because it’s higher intensity and I think that’s more what CrossFit is about.

Do you eat Paleo/Zone?

No I do not eat Paleo or Zone. I usually try to eat clean, but if I do consume junk food I make the most of it.

What are 3 fun facts about yourself?

In kindergarten I pulled a kid’s pants down because he was taking too long at the water fountain

I model for soccer.com every now and then

I did a commercial for NCHSAA that is shown all around North Carolina

July 2017

Jennifer Cebenoyan

2017-07-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

My family (husband & two kids) moved to North Carolina 2 years ago after spending almost 15 years in California. I keep busy with my career and trying to raise two well adjusted, balanced kids. I love music, traveling, and volleyball.

How and why did you get involved in CrossFit?

I was looking for a way to improve my health and physical fitness, especially after two pregnancies and working long hours at the office. I had heard and read about CrossFit and wanted to try it when we first moved here. Finally made the time. Really glad I did.

What was the first workout that you completed? What do you remember most about the workout?

My first workout was during the Lurong Challenge. I vaguely remember (brain fog from utter exhaustion) squats, box jumps, push ups, and Maxine, who was super encouraging and kind enough to count my reps. I loved it!

What are your current and future training goals?

I’m currently out of town for almost a month so my goal has been to drop-in at various boxes around the country 3 to 4 times a week. So far, so good. Lots of friendly CrossFitters out there. Will be back at CFS in mid-July. Future training goals are long: continue improving my overall fitness, reduce my BF%, improve my lifting form (esp. OHS and snatches), say goodbye to step ups and actually box jump, do a handstand, and drastically improve on any activity which requires hanging from the bar.

What is your least favorite activity or lift?

A burpee. A couple burpees. Lots of burpees. Any number of burpees. Did I mention burpeess?!?

What PR are you most proud of achieving and why?

Pushing myself, beyond my perceived limits, to complete every WOD next to all of you badass athletes. Box jumps, rope climbs, OHS….that stuff is brutal! It’s working out with such an incredibly supportive group of people that keeps me coming back, pushing myself to do better each WOD.

What do you enjoy more, strength or conditioning and why?

Strength. I love the feeling of pushing around big weight.

Do you eat Paleo/Zone?

No. However, I just started counting macros a couple months ago. It has helped tremendously, not only with weight loss, but with overall energy & performance during the WODs.

What are 3 fun facts about yourself?

I married my high school sweetheart a year after we graduated from college.

My kids had the same due date (three years apart). Thankfully, they don’t share the same birthday.

I played Junior Olympic Volleyball for years.

June 2017

Stephen Cline

2017-06-03

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I have interests outside of CrossFit? I kid, I kid. Outside of CrossFit my main interest is music. I play guitar and I’m in a couple bands so practicing, writing songs, and playing shows takes up most of my free time.

How and why did you get involved in CrossFit?

I had been doing CrossFit style workouts for quite a while, getting them from a CrossFit workout website and doing them in the gym where I work. I joined a band with Doza in the fall of 2014 and after several weeks of him nagging me I finally agreed to come to CFS for a community WOD. I loved the people and the atmosphere so I was hooked from the first WOD!

What was the first workout that you completed? What do you remember most about the workout?

The first workout was a partner WOD (thanks for putting up with me through that, Doza!). I don’t remember much except that there were floor presses and I thought, “Well, this is pretty wacky,” and that Paul was very… exuberant?

What are your current and future training goals?

My most current training goal is the survive Murph in two days! I guess everyone will know if I don’t as I’ll be posthumously named Athlete of the Month for June. Beyond that I want to get better at gymnastics movements this year: kipping/butterfly pull-ups, kipping toes to bar, rope climbs, and (stretch goal) get a bar muscle up.

Oh man, that’s hard to say. I really love running and burpees but I also really like snatch and squat cleans.

What is your least favorite activity or lift?

I had a hard time thinking of anything I really dislike so I asked Lauren (my girlfriend) and she said, “I don’t know, you’re such a good sport about everything. It’s annoying.” I think that pretty much sums it up.

What PR are you most proud of achieving and why?

I think I’m most proud of my recent 365# deadlift PR. While that is a long way off of most of the guys at CFS but I really wanted to cross 350# this year and that is about double my bodyweight so I know I could lift two of me if I ever had a couple of clones.

What do you enjoy more, strength or conditioning and why?

I think I enjoy conditioning more because I’m better at it but I also really enjoy tackling things I’m not good at, so… both?

Do you eat Paleo/Zone?

I eat almost the complete opposite of that: vegan. I became a pescatarian in 2011 (no land meat), then switched to vegetarian (no meat – land or sea) somewhere, then started cutting out dairy early in 2016 and switched to full vegan (throw a bucket of red paint on a dairy farmer at a protest) sometime around the end of last year.

What are 3 fun facts about yourself?

1) I was born on the same date that the pony express started delivering mail (not the same year, that was Kelli)

2) I once got completely lost 60 feet underwater inside a sunken US Navy destroyer and was pretty sure I was going to die (I didn’t. At least that’s what they tell me.)

3) One of my bands is going on tour in Europe this fall and Steve Dodge once lost my cat for 6 months. You didn’t put any limit on non-fun facts.

May 2017

Melissa Collins

2017-04-30

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I live in Apex with my two little people (Naomi 3, Quinn 1) where the three of us manage to get by living with the bad jokes of my husband Roger. We are both from Hanover, PA (think Snyder’s Pretzels and Utz potato chips). In addition to trying to catch up on sleep and pleading with my 3 y/o not to destroy our living room, I manage to stumble into the box 3 days per week. I also work at UNC as a hand therapist and I enjoy the occasional Netflix binge. Prior to the last 3 years, I enjoyed shopping and hiking/backpacking/outdoor activities. That is all a distant memory now.

How and why did you get involved in CrossFit?

A good friend of mine was raving about the new “gym” that he started going to. He was telling me about how every workout was completely different and how they worked out in groups and I thought to myself “that actually sounds like fun”. I chose CFS 3 months after I had Naomi because I was sick of the same old gym routine and it is super close to us. I lucked out because it’s the most well run box that I’ve been to. My husband Roger started drinking the Kool-Aid as well, so now we have in depth discussions about proper lifting technique over dinner and argue over who gets to go to which class.

What was the first workout that you completed? What do you remember most about the workout?

The only thing that I remember about the first workout was that bear crawls were a part of the warm-up and I stumbled over my own hands and did a sideways tumble. So embarrassing. The next thing I remember is that everyone at CSF was so warm and friendly and that I didn’t get that “meat locker” feeling that I sometimes do at other boxes.

What are your current and future training goals?

I want to be a nimble cat on the rig like Laurie Jendrasiak. I am so terribly uncoordinated with anything that involves the rig that I feel like T-rex where my arms are too short and weak to carry my lower half so I just do a dead hang from the rig. I would also like to have the time to become more involved in CFS activities, such as eating challenges or Thursday night lights, etc.

Thrusters and anything that involves squatting. I like thrusters because they are a very functional movement – you pick the bar up, lift it overhead and put it down. Not much talent required there 😉

What is your least favorite activity or lift?

Anything that involved rig work: pull-ups, toes to bar, knees to elbows. But that’s what’s great about Crossfit…it’s constantly challenging!

What PR are you most proud of achieving and why?

It took me a good 2 years to manage a pull-up but it’s pretty ugly. Also, anytime I can Rx a workout…it feels pretty good to click that little blue button.

What do you enjoy more, strength or conditioning and why?

I would have to choose strength because I feel like it is little easier to measure in terms of tracking progress. Although I will say, a good run is very therapeutic.

Do you eat Paleo/Zone?

I prefer to stick to a “whole foods” diet, essentially avoiding processed foods and eating all nat-ur-al. I do eat whole grain sources of carbohydrates and I try to fill up my plate with vegetables as much as possible. I struggle with portion sizes. I typically eat more than my husband who is a foot taller and 75 lbs heavier than me.

What are 3 fun facts about yourself?

I’ve attended 2 “Monday Night Raw” professional wrestling shows, right up by the ring, baby.

I love my job. I spend all day getting to know people of all ages, making fun hand and elbow splints and hopefully helping to their hands/elbows impairments in the process.

My parents were farmers so I grew up helping to butcher hogs, chickens, canning and drying produce, etc.

April 2017

Carin Scott

2017-03-31

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I’m a mom to three pretty awesome kids and married to Ryan who is an amazing guy. I’m a lucky girl! I read a lot, like the outdoors (minus mosquitos and poison ivy), and enjoy creating things with yarn and fabric. I’m currently learning to quilt and it’s very fun and challenging.

How and why did you get involved in CrossFit?

That’s a complicated answer but stress-related health issues forced me to start exercising and eating better. When my trainer opened his own gym I followed him…and I had no idea what I was getting into at that point! When I moved to NC, joining a CrossFit box was also a way for me to connect with new people and make friends.

What was the first workout that you completed? What do you remember most about the workout?

I remember doing 14.5 at my box in Michigan and absolutely dying in the round of 18 with the realization that I still had a long way to go before I finished. 14.5 still messes with my head. My first WOD at Surmount was Cindy and I have blocked the memory. I’m sure that there was a rainbow of bands on the pull up bar!

What are your current and future training goals?

My current goal is to get to the gym five days a week which is not always easy! I’d like to have a more efficient kettlebell swing, string together some pull ups, snatch 100 pounds, and get a ring dip before I pass from this world.

Snatches and overhead squats are my favorite lifts. I especially like lift sequences such as the bear complex. But really, any kind of lifting makes me happy.

What is your least favorite activity or lift?

Probably rope climbs and pistols.

What PR are you most proud of achieving and why?

My rope climb. I did it right after I turned 40 and it was a nice reminder of how far I’ve come in my CrossFit journey.

What do you enjoy more, strength or conditioning and why?

Strength. I like working toward a number plus even a failed rep can be pretty amazing.

Do you eat Paleo/Zone?

I go through cycles.

What are 3 fun facts about yourself?

I didn’t get my driver’s license until I turned nineteen.

I’m terrible at telling stories and jokes. I usually forget an important point or the punchline.

I grew up in a military family and went to high school in Belgium.

March 2017

Asia Marion

2017-02-28

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I’m originally from Warsaw, Poland. My whole family still lives there which is a great reason to go back and visit often. I moved to the US when I was 15 years old and have since lived in Nevada, Michigan, Virginia and 4 years ago moved to North Carolina, which I hope will be my final stop. I absolutely love it here! I’m a mommy to two little girls, Sienna (2.5) and Savanna (7 months) who keep me quite busy for the most time.

I love to be active in any way possible but running and skiing are probably my most favorite. I also enjoy traveling, taking photos and creating fun photo albums.

How and why did you get involved in CrossFit?

Chris just wouldn’t shut up about it!

My husband who fell in love with CrossFit after his first day there had been talking and breathing CrossFit for months trying to get me to sign up. After having my second baby I was looking for something more exciting than just a treadmill. I wanted to get strong. I never thought I would enjoy CrossFit as much as I do. I love the group setting where everyone is “on your side”, cheering you on, no matter what. It’s so inspiring and I love being challenged and pushed to my limits.

Now Chris and I both speak and breathe CrossFit …haha…we are in it together and it’s a big part of our life.

What was the first workout that you completed? What do you remember most about the workout?

My first workout was a Hero WOD “Marston”. I was so nervous and worried that I wouldn’t be able to do anything but I was met with so much encouragement and had an awesome time. I was unable to move the next day and I loved it! I knew right away this was what I’ve been looking for.

What are your current and future training goals?

My current training goal is literally to show up and do the best I can. Some of the short term goals include getting pull ups (or just one) and stringing together my DUs.

My future goal is to run a full marathon and then get a big sticker for my car 😉

What is your least favorite activity or lift?

Snatches…they could just go away for a while and I’d be fine!

What PR are you most proud of achieving and why?

At this point I think my biggest PR is being able to lift weights over my head. I NEVER thought I’d be able to do that and going steadily up in weight for the last 4 months has proven me otherwise. Seeing myself get stronger in such a short period of time is very motivating and makes me want to push myself even harder.

What do you enjoy more, strength or conditioning and why?

Do you eat Paleo/Zone?

I am not intentionally on Paleo, but I do eat very healthy everyday and a lot of it aligns with the Paleo diet…I do love my red wine though and can’t live without dairy so I don’t think I could ever do it 100% J Eating healthy is very important to me and it comes easier now that I have learned different tricks and substitutions. Also I never go to the grocery store h-angry and always have a list!

What are 3 fun facts about yourself?

1.My first name is Joanna! Asia is actually short for Joanna in Poland…kinda like William and Bill or Margaret and Peggy.

2.I’m very organized…some may even say OCD. I love making “to-do” lists and then accomplish them as my day goes. It helps me stay productive and efficient…I even make lists for Chris 😉

3.I’m easily scared so don’t try to sneak up on me. You may get punched in the face.

February 2017

Craig Brockman

2017-02-02

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am originally from Boston, Massachusetts. I have been living in Apex for the past 12 years (I do not miss those winters at all). The majority of my time outside of CrossFit is spent with my family. My family is made up my beautiful wife Amy, 9 year old son Declan, and 3 year old daughter Charley. We also have an 11 year old dog, Oscar.

Besides my new found obsession that is CrossFit, I enjoy playing and watching sports. Go Red Sox and Patriots! I’ve also participated in adult softball for 15 years. I also share my love of sports with Declan. He plays baseball, soccer, basketball, and most recently CrossFit Kids. My daughter Charley is currently in tap and ballet, but I’m hoping she will find time to partake in a team sport as well. When there is a free minute, I relax by doing yard work, listening to music, and making “to do” lists only to feel a sense of accomplishment when I cross off each item.

How and why did you get involved in CrossFit?

I was first introduced to the idea of CrossFit by three people: my sister and brother-in-law, who attend a CrossFit box in Massachusetts for several years, and Tom Pecora, who not only goes to CFS, but is also my softball teammate. I decided to give it a go in July of 2016, and I haven’t turned back since.

I was looking for a workout routine that would become a lifestyle change. I needed a routine that wouldn’t bore me after a few months and ultimately caused me to give up. I’ve tried so many different avenues to lose weight and stay in shape: Nutrisystem, Weight Watchers, weight loss shakes, workout videos, running, elliptical, gym memberships, etc., but nothing kept my interest or convinced me to make it a consistent element of my routine. That was until CrossFit came into my life. I find that CrossFit is the only workout routine that offers the assistance of great coaches and other members to help keep you motivated. No two days are the same!

What was the first workout that you completed? What do you remember most about the workout?

I remember driving to the box for my first workout and feeling both excited and nervous. I arrived in my typical fashion; 20 minutes early. Everyone introduced themselves, so I felt very welcomed and comfortable. I looked at the whiteboard where the WOD was posted and saw “Bench Press” and “Jackie.” I immediately knew I was in my element, because bench pressing was my favorite! I thought to myself, “This isn’t going to be that bad, just give me a few weeks.” Little did I know that the second part of the workout would absolutely humble me. JACKIE was her name! Oh boy! 1000k row, 50 thrusters, and 30 pull ups. That was an experience I have never and will never forget. It was the toughest 14:12 seconds that I have ever experienced. Yes, I scaled down, but it felt so rewarding to finish. As I was lying in a pile of my own sweat and almost dead, I thought to myself, “What in the heck did I just get myself into?” Little did I know, this would be the first metcon of many more to come.

What are your current and future training goals?

My current goals consist of maintaining a healthier lifestyle by eating better and exercising regularly. I’m going to continue to take it one day at a time. Not every day will be perfect, but baby steps will be the quickest way for me to get back on track. I fear that pushing myself or depriving foods that I love will only set me up for failure. My current goals would be able to do Double Unders and Rope Climbs. As far as specific future goals, I would like to run two 5k races by the end of this year. I do have a couple fun “very distant future” intra-box goals. One is to beat Coach Nick in a metcon and the other is to compete with Coach Jay on his Olympic lifts.

If I had to choose my favorite lifts, I would say Bench Press and Dead Lift (sumo included). I can only assume these are my favorite, because I feel the most comfortable with these lifts.

What is your least favorite activity or lift?

Front Squats! A close second would be running with any type of added weight (med ball, sand bag or kettle bell).

What PR are you most proud of achieving and why?

I thought about this question for a while. It’s not a single lift or metcon that I am most proud of achieving, but rather my attendance. My PR that I am most proud of is 77% attendance record at CFS. I am so fortunate to have finally found a workout routine that I haven’t lost interest in doing. Most importantly, I haven’t given up. I struggled for many years to find a workout routine that didn’t eventually feel mundane and ultimately give me reason to abandon my goals. I’ve made countless commitments to myself, but I never realized that this time would be different. Since I began this journey there has been a total of 197 days and I have attended a total of 151 classes. Some say I need to take a rest day, but I’ve already taken 20 years of rest days! (see fun fact #1 how I came up with this PR)

What do you enjoy more, strength or conditioning and why?

This may come as a surprise, but I actually like conditioning more. I may not feel great during and after a long metcon, a row, or a run, but the sense of accomplishment afterwards gives me more satisfaction than lifting or squatting heaving weights.

Do you eat Paleo/Zone?

Can I plead the 5th on this question? I am currently eating Paleo during the Lurong Challenge; however, this way of eating is very new to me. I enjoy carbohydrates too much. I continue to focus on eating more fruits and veggies, smaller more frequent meals, and meal planning for the week.

What are 3 fun facts about yourself?

Not certain if I’d call these “fun facts”, but rather “strange, but true”.

I am a very organized person. I have a tendency to over organize everything in my life, from my home and desk to my garage and trash. Yes, I said trash. I have a system for everything and anything.

I am a punctual and disciplined person. From kindergarten to high school graduation, I only missed one day of school. The only day I missed was due to having my wisdom teeth pulled.

I am incredibly afraid of snakes. Just seeing a snake makes me shudder. I don’t know when it all started, but if I see a snake, whether on TV or in person, I get a little freaked out.

January 2017

Jessica Waldstein

2017-01-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

When my kids aren’t keeping me busy (which is almost NEVER) I enjoy baking, gardening, and reading. I also enjoy teaching Sunday school at Chatham Community church.

How and why did you get involved in CrossFit?

I had been unhappy with my weight and lack of energy for a while, and when we moved to South Dakota in 2013 I decided it was time to make a radical change. I had tried globo gyms before and always ended up on a treadmill or elliptical machine because I was too intimidated to try anything else. I tried my first class at CrossFit Sioux Falls in December of that year and joined before I left that day. CrossFit was completely out of my comfort zone, but I was immediately hooked! What I love the most about it is that it’s always different and someone else has taken care of programming. I just need to show up and do my best, and that was/is very appealing to me.

What was the first workout that you completed? What do you remember most about the workout?

My only goal the first day, and every day I come to CrossFit, is to survive. Ha! I don’t remember the exact workout, but it involved burpees. I had no idea what a burpee was, and when the coach showed me I laughed and said, “Yeah, you’re going to have to show me that again.” I vividly remember it being difficult to walk the next day! My first workout at CrossFit Surmount involved deadlifts, rope climbs, and traversing the rig. ‘Twas a humbling experience!

What are your current and future training goals?

My current goal is to be an asset to my team at the upcoming CrossFit Surmount Intrabox Competition! My future goal is to continue making improvements, large and small. Sometimes that means setting new personal records, and sometimes that means just showing up! More specifically, I’d love to get to the top of the rope and get an unassisted pull-up this year.

Power cleans have always been my favorite, followed closely by rowing and wall balls.

What is your least favorite activity or lift?

It would be totally okay with me if I never had to do another front squat or thruster again!

What PR are you most proud of achieving and why?

FINALLY getting double unders!

What do you enjoy more, strength or conditioning and why?

I enjoy strength more, because I feel like it’s less of a race than conditioning. I’m not super competitive and am not the fastest athlete around, so working to reach a new one rep max is more fun for me than a bodyweight WOD. Unless we’re rowing. 🙂

Do you eat Paleo/Zone?

I have completed several paleo challenges since starting CrossFit and have seen tremendous weight loss and performance/energy gains while participating. My goal is to eat paleo 80 percent of the time, and in reality some days are better than others. I was skeptical before joining the first challenge, but I was in need of another radical change! It wasn’t until I changed the way I ate that I started to see real improvement in my mood, energy levels, and performance at the gym. That first challenge was truly transformative! I highly recommend giving it a try.

What are 3 fun facts about yourself?

1. I grew up in a small town in the Ozarks of Missouri, where I attended the same school from K-12. Go, Panthers! YAY, marching band!

2. We have lived in 5 states in the last 7 years: Missouri, North Dakota, California, South Dakota, and North Carolina.

3. I met my husband when he hired me to be his summer lab and field assistant. It’s not as scandalous as it sounds, but it’s a fun story to tell!

Honorable mention: I was homecoming queen my senior year of high school! Boom.

December 2016

Bonnie Locklear

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I don’t think my autobiography can compare to the ones that have come ahead of me! I’m a pretty boring person but I’ll give it a shot.

Outside of CrossFit… is there such a thing?It seems to have taken up a lot of the last 6 years of my life. I love it! I do tend to spend a little time with friends and time with my family, and there is nothing better than family.

I love watching college basketball, especially when Duke is playing! Traveling on my spare time and now attempting to train for my first Ironman takes up most of the rest of my hours.

How and why did you get involved in CrossFit?

After running my first marathon in 2009 and then a second in 2010, I realized I didn’t love running enough to make it my “exercise habit” for a lifetime. I was going to the YMCA a few times a week but didn’t like the lack of interaction between people. Somehow I heard of CrossFit and I gave it a try. I was immediately hooked. More than the workouts, the community that comes along with CrossFit made me feel like I fit. It was my type of crowd. After leaving law enforcement I didn’t fit in a social crowd that I loved, and CrossFit has given me this. I’ve met very dear friends that have the same interest and commitment that I have. I couldn’t imagine my world without CrossFit.

What was the first workout that you completed? What do you remember most about the workout?

It’s been so long I don’t remember the workout. I remember I was sore. And it was a great feeling! It was different day in and out and still is! I haven’t been bored one single day.

What are your current and future training goals?

My current CrossFit goal is to get to class at least 3 days a week! I’ve signed up for my first sprint Tri, then a half Ironman and a full Ironman in October 2017. If I’m missing in action more in 2017, don’t be concerned. Biking, swimming and running has kidnapped me until October!

As everyone knows, I complain about thrusters and any type of squats that come along! I love the body weight stuff. Since I’m pretty good at DUs they are probably my favorite. I’ve began to like burpees (yes, believe it or not).

What is your least favorite activity or lift?

Thrusters, by far. End of story.

What PR are you most proud of achieving and why?

Pull-ups, or at least kipping ones. I’d never been able to do pull-ups before starting CrossFit.

What do you enjoy more, strength or conditioning and why?

Conditioning. I know I’m not the strongest or fastest and will never be. But I enjoy knowing from the conditioning my heart rate, blood pressure, and overall health is where it needs to be. The strength just adds to my overall health happiness!

Do you eat Paleo/Zone?

My biggest weakness is eating crappy food. And to top it all off I’m an extremely picky eater. So with that I try to eat “fairly” Paleo during the week and on the weekend it’s usually out the window. And Sunday, as everyone knows, is ice cream day!

What are 3 fun facts about yourself?

The best 7 years of my life was in Law Enforcement. I loved being a cop! It was fun putting people in jail and helping the community.

I didn’t drink a drop of alcohol until my junior year in college! To this day I have never drank a bottle of beer or even smoked a cigarette! (Maybe it’s why I don’t drink much now.)

Although I’m gay, I was actually married to a guy for 4 years! (I know, no one can really believe that!)

November 2016

Heather Cassese

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I grew up right here in North Raleigh in the neighborhood of Brentwood. I went to Millbrook High School and then attended ECU where I received my BS in Exercise Physiology. I then moved to Portland, OR where I received my Doctorate of Chiropractic at Western States Chiropractic College. I began gymnastics when I was 5, right after Mary Lou Retton received the gold medal. I even had the same American flag leotard! I did gymnastics for 13 years and competed for Raleigh School of Gymnastics. I also competed for Millbrook and was a part of our 2-time state champion team; undefeated 2 years in a row. I’ve been practicing chiropractic in Apex since 2005 and became owner of Back to Basics in 2008.

Outside CrossFit I love being active. My friends know my passion for yoga, but I also enjoy running. If I lived closer to the ski slopes (and the slopes were better than here in NC) I’d ski 2-3 times a week. It’s the only reason snow is ok with me. I enjoy gardening and have landscaped flower beds at our house. We also have a vegetable and herb garden to which I have a love/hate relationship. I hate how much work it is and all the factors I can’t control, but I love getting food knowing how and where it was grown. I love to cook and bake. I have fun trying new recipes and then figuring out how I can doctor it up in different ways to make it my own. I make a killer chocolate pound cake, carrot cake, and pumpkin bread. None of these are paleo! Luckily I don’t have a big sweet tooth, so I can make them and not eat them all myself. I also enjoy painting. One day I hope to take an oil painting class, but for now I use acrylic paints and love to use the flowers from my garden as my subjects. My husband. Jim, is even tolerant enough to let me paint things on the walls of our house, so I’ve done several things from words to the OM symbol to a tree in the room that was my daughter’s nursery. Jim and I enjoy traveling. This usually involves a passport and a backpack to places people have never heard of or thought of as a vacation destination. We look forward to teaching our kids how to travel, see other cultures, and not just book at the all-inclusive resorts. I enjoy being a mom. It’s something I wasn’t really sure I wanted to do, until I met the right person. Turns out they have been the single, biggest thing that has shaped me as an adult. They are my mirror images and I work really hard at making sure I’m a good role model to them. As a family we have a lot of fun together.

How and why did you get involved in CrossFit?

Getting involved in CrossFit was divine intervention at its best. Things were not working out so great where my chiropractic practice was located, so one day when driving home I passed CFS and thought to myself, “I wonder how Paul is doing?” When I got home I sent him a text and asked if he might have space for a chiropractor, yoga teacher, and massage therapist (Debbie has been with me for over 3 years now). He replied that CFS had just expanded into the space next door with an office for which he had no use. Later that day I checked it out, called Debbie, and within 3 weeks moved in. I was 3 months pregnant with my son when we moved into the office. Paul kept telling me I needed to come try a workout, “lots of women do CrossFit while pregnant!” I wasn’t convinced I needed to add that yet, so I promised him that when I was 3 months post baby I’d give it a try. I figured if I’m going to practice chiropractic next door to a CrossFit gym I had better find out what they do and what all the fuss is about in the healthcare community that CrossFit is dangerous. Once I started I can honestly say I cannot believe, and get a little regretful, that I didn’t discover CrossFit sooner. I was a competitive gymnast, took weight lifting classes in high school and college, and love to run…how did I not do this sooner?!

What was the first workout that you completed? What do you remember most about the workout?

I’m a super nerd and have a ridiculous memory (don’t you know my husband just loves that about me!), therefor, I remember that first workout like it was last week. It was a Friday, May 1st at 7am and Mike Allen was the only other member in the session with me. Paul was coaching. We first did an EMOM Sumo Deadlift High Pulls in the strength segment. The MetCon that day was an AMRAP of 30 box jumps, 20 push press, and 30 pull ups. I scaled the crap out of it! I did half the number of reps, lower box than prescribed, and bands for pull ups. I felt really good afterwards and was very relieved that Mike was so kind and the only one to witness my first time! I will say it took a few workouts for me to be hooked. I was so sore for the first 2 weeks I wasn’t sure I was going to adapt. Not to mention it’s a lot to pick up at first. I quickly zeroed in on Laurie and Jaclyn at 6am as my goal to hang with them one day. Mission accomplished!

What are your current and future training goals?

I have set a goal to begin competing individually outside the box in 2017. With that said I am hoping to achieve my ring muscle up and get faster and more competent at handstand push ups. I am also getting more serious in my head with getting my weights heavier.

I love anything with the barbell. I love to squat. I love handstand walking, too!

What is your least favorite activity or lift?

This is a trick question! A year ago I would have told you a list of things I did not like, but that was simply because I struggled with them. No one likes to do things they are not good at doing. Am I right? I am not a huge fan of squat cleans or snatches. I love everything with a barbell, but those 2 lifts get in my head.

What PR are you most proud of achieving and why?

I have 2: my bar muscle up and legless rope climbs. Muscle ups are fundamental moves in gymnastics. The bar muscle up is something I did regularly on the bars (we in the gymnastics world call those “kips”) when I was younger. Ring muscle ups are the for the guys in gymnastics, so they come a little more odd to me. Achieving that bar MU at 37 reminded me of times when I was 17. It gave me a feeling of I’m never too old to do what I want. The legless rope climbs make me feel like a solid bad ass. Period.

What do you enjoy more, strength or conditioning and why?

I enjoy strength training more. Being strong comes naturally to me. I have been told I have a pretty powerful presence, lifting heavy things makes me feel that power. The confidence I’ve gained through lifting is phenomenal. To look at a weight and think, “there’s no way” and then lift it…amazing. It’s such a mental game, too.

I will say that my first endurance training with Paul showed me that I’m quite the sprinter. I never knew that! I’ve shaved some time off my mile, 3K, and 5K, but that does not really mean I enjoy training. Years of gymnastics and teaching yoga and Pilates have ingrained conditioning into my body, so I don’t mind pushups, sit-ups, planks, pistols, and those sort of activities.

Do you eat Paleo/Zone?

I will first say I hate labels. And when are “they” going to change the name of the paleo diet? Eat for the body you want and the fitness level you want. I have definitely learned the hard way you eat to perform. But I don’t deprive myself of what I want, either. I don’t count calories, I don’t weigh my food, and I don’t chart 30/30/40. Years of yoga has taught me to be mindful of everything I do in life, and that involves eating. I can mindfully enjoy 1 or 2 chocolate chip cookies, rather than carelessly devour 8 or 9. I also know that if I go to my husband’s bar and eat the loaded nachos I better eat some good salads in the days ahead. I would much rather have homemade goodies with good ingredients over store-bought pre-made, prepackaged, and sugar/chemical loaded crap.

With that said, I eat strict Paleo when in the Lurong Challenges. I find that doing the Lurong Challenges are great ways to reset and become more aware of, and eliminate, sugar. Each time I do the challenges I notice I’m just as strong, just as fast, and rarely get sore from any workout. I do believe potatoes, oats, rice, quinoa, and other good quality grains/starches are healthy, but if I can substitute them for veggies in a recipe, why not. We all need more veggies in our lives.

What are 3 fun facts about yourself?

I was the strongest girl in my high school. I was the cheerleader/gymnast in the weightlifting classes with the football players. Our 4 core lifts were bench, clean, deadlift, and squat. I was the only girl while I was in school there to combine my 1 RM of all 4 lifts to get into the 800# club.

I was an EMT in college. I worked on a volunteer rescue squad outside Greenville for 2 years and was the medic for ECU’s rugby, lacrosse, and ultimate Frisbee teams.

I started teaching group fitness in 1998 at the ripe age of 19. Here’s what I can remember of what I’ve taught over the years: step, cardio aerobics, slide, circuit, cycle, aqua, Pilates, BodyPump, BodyFlow, RPM, senior chair fitness classes, and of course, yoga. I remember being 5 years old when I asked Santa for the “Get in Shape Girl” set. My mom took me to her women’s only aerobics studio a few times so I could take the classes when I was about 5 or 6. I wore my gymnastics leotards and wanted to be Jane Fonda. Fitness has been my life for a very long time!

October 2016

Susie Sutton

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am married to my one and only husband, Jim, who is still “the one.” We dated for close to five years before we got married. He was my date to my senior prom. My senior year of College, two days before Christmas, I suffered a grand mal seizure and nearly died. It turned out I had altrovenous malformation in my brain, a congenital birth defect, that caused me to have a brain hemmorage and the aforementioned seizure. Five days later I had brain surgery. I spent several weeks in the trauma ICU where several other patients died around me. I like to believe that I survived because something about my existence was of some importance. I never forget that each and every day. I like to believe my kids Ronnee and Toby are part of the importance, as they are the absolute most important things to me.

I am a licensed professional counselor and I have my own private practice where I work mainly with adolescents, families, and couples. I love to dance, love the beach, and love to play and watch sports of all kinds.

How and why did you get involved in CrossFit?

I am very competitive and love fitness. I had done P90, P90X, run a half marathon and done other fitness programs but had become bored. One of my clients told me that they thought I would love CrossFit as it is never the same and you can always improve. I saw a Groupon for CrossFit Surmount and that was that!

What was the first workout that you completed? What do you remember most about the workout?

I don’t remember the exact first workout that I did but I know it included burpees and box jumps. I thought I was a pretty fit person when I showed up but I was completely exhausted, even though the workout was only minutes long. I also remember that while doing my bootcamp workout there was another CrossFit class going on at the same time. While watching the women in the other class I couldn’t help thinking that I wanted to be one of them one day. Coach Deborah and Jaclyn were in that class.

What are your current and future training goals?

My training goals are to just keep coming. I am not concerned about my weight but I do care about being fit and as long as I keep coming and do my best I will continue to improve and stay healthy.

My favorite activity is bench press because I have a natural affinity toward it and I helps a girl lacking in the chest arena get some cleavage.

What is your least favorite activity or lift?

My least favorite activity is the overhead Squat. Enough said about that.

What PR are you most proud of achieving and why?

The PR I am most proud of is doing any WOD with rope climbs. I remember trying to do one after a month of CrossFit thinking I would be able to do it. I could not even go up the rope a foot let alone twelve feet. Every time I go to do one I remember how hard they are but now I can do them consistently. They remind me I can do almost anything if I put in the effort.

What do you enjoy more, strength or conditioning and why?

I enjoy conditioning because it feels like a mental challenge to me and in my line of work it helps me. I also feel that it is my skill set so naturally I like it better.

Do you eat Paleo/Zone?

I have done the Lurong resolution challenge twice and believe in the value and merits of the paleo diet. Unfortunately I love beer and pizza too much, along with lacking the time and ability to cook, to ever consistently be on it.

What are 3 fun facts about yourself?

I was a nationally ranked synchronized swimmer and badminton player.

I speak all over the country on cyberbullying and internet reputation.

I am quite a talented lip syncher.

September 2016

Nick Magnini

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am father to two awesome boys, Nolan and Leo, who are already training for the 2029 CrossFit Games, and a little girl (name TBD), that is growing in my beautiful wife Meredith’s belly. We are a fitness family for sure! Our lives revolve around CrossFit, yoga, baseball, hockey and whatever else we can do that keeps us moving and outside. I was born in Buffalo, NY, and anything Buffalo is also a love of mine, including chicken wings, Canadian beer, the Bills, and the Sabres. I met the old ball and chain at Penn State the first week of freshman year, and this year we’ll celebrate our tenth year of marriage! I kid of course, Meredith is the best!

How and why did you get involved in CrossFit?

After running the 2012 and 2013 Boston Marathons, I was looking for something to regain some muscle mass as I was “wilting away”, as Meredith says. I could tell I had lost some strength, as my softball game was struggling too. Those home runs were turning into doubles and pop flies. I stepped into CrossFit Williamsville, just outside of Buffalo, to give it a try. I thought I was in shape from marathon training, but boy was I wrong. I finished the WOD dead last, even scaling most of it. But I loved it, and I was hooked. I went as much as my body could handle, read up on it, and after a year of CrossFit, went to get my Level 1 Training Certificate, which has been one of the best things I’ve ever done. I moved onto another box, CrossFit Amherst, where I began coaching often, sometimes even a special 4:30 am class! After we moved to Raleigh for my job in new home construction, I tried a few boxes, but found CFS and felt at home right away. I’ve been grateful for the opportunity to a be a member there for almost 2 years now, and the privilege of coaching all the wonderful athletes here as well. It truly is a big family.

What was the first workout that you completed? What do you remember most about the workout?

“Filthy Fifty” was my first day. What a way to be welcomed into CrossFit. It was brutal, but in a great way. I remember thinking I could do all those movements no problem, then found out real quick I could not. I remember also finishing last, but the whole class cheering me on too. Definitely can’t find that in a regular gym. That was another reason I was hooked and love CrossFit so much.

What are your current and future training goals?

Currently, and this has been one for 2 years now, my goal is a handstand walk. I have a fear I’m going to snap my neck, so getting in that handstand position without the wall is what I’m working on. I have a poster of Brian Covington and Anthony in my garage that motivates me each day to work towards walking on my hands. In the future, I’d like to be able to still to do CrossFit with my sons and daughter when they are older, and perhaps make a run at the The Games in the Masters Division. Though when I think that through, I forget Rich Froning will also be my age when I’m ready to compete at that age group. So I’ll stick to just hoping to be able to WOD beside my family for as long as possible. Also, maybe a 400# dead lift would be nice, which I’m slowly getting close to. And lastly, a sub 4-minute Fran. Though that will be a visit on the pain train for sure to get there.

Love me some hang power cleans and pistols! Not sure why the hang power cleans, but I feel like it’s just a straight-up power movement that translates to sports I play (hockey, baseball, golf) so well. If I had to program my last WOD before I go, it’d be this: 21-15-9 Hang Power Cleans at 135 and Pistols. Maybe a buy in of 10 muscle-ups too, just because I like those too, and why not?

What is your least favorite activity or lift?

My least favorite is no doubt the sumo dead lift high pull. I hate saying that though, I feel like Coach Paul will now program those whenever he wants to crush me in a WOD into oblivion. I separated my left shoulder playing hockey in college, and broke my right collar bone in high school playing basketball. So that high pull movement just isn’t easy or efficient for me.

What PR are you most proud of achieving and why?

CrossFit wise, I’m most proud of how the Kids’ program has grown at CFS. I absolutely love coaching the kids and seeing them grow and put fitness as a natural part of their lives. I get such a big smile and satisfaction from that 45 minute session where I can act like a kid and at the same time, play a small role in their young fitness journeys. Personally, I’m most proud of breaking into the 200# clean and jerk club this past spring with a 210 C&J.

What do you enjoy more, strength or conditioning and why?

I like a good mix of both. Heavy weights with some running or dubs mixed in there, and some body weight movements (aside from push-ups, damn shoulders) and you got my jam!

Do you eat Paleo/Zone?

I love cereal and beer too much to eat Paleo or Zone. Here’s my opportunity to pay homage to my wife, the dietitian. We eat “mindfully”, as she has taught us that through the years. What I mean by that is if you want pizza, you have pizza. If you want a cookie, have a cookie. Don’t deprive yourself because it leads to a binge. But all is done in moderation. During the work week I eat pretty clean, as I prep all my meals Sunday to avoid any work temptations. Usually I grill a bunch of chicken breasts and pork, mix with a green veggie and sweet potato, then some rice, and boom! I have awesome lunches set for the week. Friday and Saturdays I hang loose a little more with some extra beers, and probably an ice cream with the kiddos. Nutrition though is such a big part of the success at CrossFit, or any fitness plan. You can’t out train a bad diet, as they say.

What are 3 fun facts about yourself?

I was a mere 400 yards away from finishing the 2012 Boston Marathon when the bombings took place. Meredith was in the grandstand across from the finish line and saw way too much. I went back in 2013 and ran again, this time crossing the finish line. So in reality, I ran 52.3 miles for one medal. So worth it though.

My middle name is Raffaele, named after my grandfather, but also one bad ass Teenage Ninja Mutant Turtle. With my little guy being Leo, we just need a Mikey and Donnie and we have the whole team together.

I dream of owning my own box someday. I have spent way too much time planning it, drawing it up, and fantasizing about it. One day….

Had to add a fourth because Meredith wanted everyone to know she used to crush me in 5ks when we first met and for many years after. Those days are long gone though 🙂

August 2016

Greg Kanellis

2016-08-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am a native of central New York, but have been living in the area for about 6 years with my wife, Kelly, dog, Bella, and now my two week old daughter, Kara. Prior to two weeks ago, my interests included homebrewing, lacrosse, golf, hiking, and kayaking. Now my life is consumed with changing diapers and baby photography.

How and why did you get involved in CrossFit?

I played lacrosse through college, which kept me active throughout that period of my life. Since graduating, I have tried to stay active, but have struggled with staying motivated and developing a consistent exercise routine. I tried P90X, but got bored with the monotony and only lasted two months (P60X). My wife, Kelly, and I had heard about CrossFit and bought a Groupon to a local box to get in shape before our wedding. We liked it and saw results, but didn’t return after our wedding. We decided to give it another try last August and are glad we did. The community and coaching at CrossFit Surmount are second to none.

What was the first workout that you completed? What do you remember most about the workout?

I believe we were scaling up to the “Karen” WOD (150 wall balls) and we did 80 for time. I remember avoiding stairs at all costs for over a week.

What are your current and future training goals?

My one and only goal is to beat Paul in a WOD. Any WOD. I’m banking on flu season hitting him hard this year and I will be getting my flu shot. But in all seriousness, I would just like to continue to see improvement. The Wodify app is nice to be able to see what you did last time and try to beat it. Figuring out the technique for butterfly pull ups would also be nice.

I used to prefer bodyweight exercises better, since I was better at them. After improving my form with the Olympic lifts, I now seem to enjoy them more because it is easier to see improvement. If I had to pick one, I would say the snatch is currently my favorite lift. It is the most difficult for me, but it is the lift I have the potential to improve the most. I know, once I get the form down, I will see drastic improvement.

What is your least favorite activity or lift?

Running with any sort of weight is probably my least favorite activity.

What PR are you most proud of achieving and why?

After listening/observing the technique for a strict muscle up from Paul, I was able to do it on my first try. I surprised myself because I thought there was no way I would be able to do it.

What do you enjoy more, strength or conditioning and why?

I like the balance CrossFit provides. I wouldn’t say I enjoy either more than the other.

Do you eat Paleo/Zone?

I try to eat a balanced diet, but don’t follow any specific diet.

What are 3 fun facts about yourself?

I had the opportunity to play in the Division 3 national championship game for lacrosse in Ravens Stadium in Baltimore. (We lost )

I was due to be born on a leap day (February 29th), but was born a day late. I could be 8 years old right now and dominating CrossFit Kids.

I am a big time Syracuse fan living in the heart of ACC country. Paul is secretly a big fan as well; hence all of his orange attire.

July 2016

Anthony Viera

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

The most special thing is this: My life is blessed beyond measure by two daughters, Kaitlyn and Kristen. The loves of my life, they are amazing and beautiful in every way. I couldn’t be more proud to be their Dad. Their fur-sister is Stevie, and their fur-brothers are Moses and Julien.

Now, for those still wondering: I’ve never been a gymnast, and I am not a gynecologist. Ha! I am a physician, though, and a Professor in the Department of Family Medicine at UNC School of Medicine. In addition to seeing patients from all walks of life, I teach medical students, residents, and fellows (you know, how to wash their hands and stuff). My research is in cardiovascular disease prevention, mostly focusing on hypertension, but I also am active in research on nutrition and physical activity. I like piña coladas and getting caught in the rain. I like watching movies, going to the beach, and working on my acoustic guitar playing (so far, a 16-year endeavor). My favorite character in Lord of the Rings is Samwise Gamgee. My comfort comes from remembering that God knows the plans He has for me (Jer 29:11).

How and why did you get involved in CrossFit?

In late fall of 2013, I was invited to a “Community WOD.” It was not only exceedingly challenging, but also extremely fun. Also immediately evident at CrossFit Surmount were the exceptional coaching and encouraging environment. After going to Community WODs two Saturdays in a row, I was hooked. I signed up for Foundations as soon as I could. I quickly grew to greatly appreciate the thought that goes into the programming and the high standards at CFS, and I look forward to every workout.

What was the first workout that you completed? What do you remember most about the workout?

Like many who try to remember their first CF workout, I also do not remember the specifics of mine. I do know that early on I was victim to the old “let’s watch the new guy try a slam ball” trick, and I also couldn’t squat below parallel. The main thing I remember is just the feeling of how much of a workout it was in such a short time. I also remember doing one ring dip and being sore in my chest for a week (maybe I didn’t warm up enough)!

What are your current and future training goals?

One shorter-term goal is stringing double unders together more consistently and smoothly (I am getting closer, and at least now I am not whipping my forearm). I am sure I will always have the goal of improving form on my lifts. I still cannot get my hips to cooperate! A longer term goal is the 400# deadlift.

I really do like it all. Body weight movements are more in my wheelhouse —pull-ups, dips, HSPUs, walking on hands, and working on muscle-ups. I even like windshield wipers. I am happy to say that (thanks to CFS and Coach Paul), I also now enjoy and don’t mind (and, ok, kind of enjoy) running. I am getting better at the lifts, but still have much room for improvement. It’s a journey (and that’s a good thing).

What is your least favorite activity or lift?

Wall ball shots are my least favorite, and overhead walking lunges are a close second to those. Of the lifts, the most difficult for me are OHS, snatch, and oddly enough, the push-jerk. I still like them, though. Oh, I am still afraid of box jumps higher than 30”.

What PR are you most proud of achieving and why?

My overhead squat of 140 pounds is not too far from my bodyweight. When I started CrossFit, I could not even overhead squat the bar. This year I also completed Murph with the vest for the first time. I like Hero WODs and feel a special connection to the ones in honor of military members. Whether PRs or not, I just enjoy seeing everyone’s remarkable progress. There is no doubt that CrossFit works!

What do you enjoy more, strength or conditioning and why?

To me, the mix of strength and conditioning is one of the things that makes CrossFit great. I enjoy them both and appreciate the health and fitness benefits that they bring together.

Do you eat Paleo/Zone?

I don’t. I mostly just try to maintain overall healthy eating: minimal sugar, not too many calories from starchy carbs, frequent fruits and vegetables, good fats (olive oil, avocado), almonds, and of course, eggs and BACON!

What are 3 fun facts about yourself?

Before medical school, I taught sixth grade science. That year I also took SCUBA diving lessons and flying lessons.

I was in the Navy for 12 years, stationed two years at Naval Hospital Guam, and while there, delivered baby Jesus on Christmas day.

I am an amateur balloon artist.

June 2015

Kimberly Stevenson

2016-06-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

Mom to Luke (13) and Bailey (10), married 14 years to Greg (joined CrossFitSurmount this past November), part-time employee and school volunteer. If I have any spare time and I’m not at CFS, I enjoy being outside, reading, trying a new recipe, or refinishing a piece of furniture.

How and why did you get involved in CrossFit?

Three years ago this month a friend posted on Facebook a Groupon for CrossFitSurmount Boot Camp. I wanted to change up my work-outs as I had been at the same gym for years and was bored with my routine. Although I was extremely intimidated to try, CFS is one of the best decisions I’ve made! Since I have joined I have taken a more healthy approach (mentally and physically) to weight reduction and exercise. In addition, the people I get to walk along side in my fitness/health journey are wonderful at this box! I know athletic I am not; however, I am an athlete! CrossFithas helped me with this way of thinking!

What was the first workout that you completed? What do you remember most about the workout?

I do not remember the first workout specifically. I just remember that it involved squats! I recall vividly Coach Paul saying, ‘We’ll work on those’…hmmm. I am certain I didn’t walk normally for a few days! I remember the workout was difficult for me, but fun and engaging!

What are your current and future training goals?

In terms of goals, current and future, I want to run under a 10-minute mile, get an unassisted pull-up and reduce my body-fat percentage to 20%.

My favorite lift is the dead-lift. I’ve got the form down and when I perform a dead-lift I actually feel like I have lifted a lot of weight! I also really enjoy when we have workouts that involve a list of activities and a certain number of reps. I feel like I am ‘chipping’ away at something and walk out feeling accomplished.

What is your least favorite activity or lift?

My least favorite activity and/or lift is anything overhead. The whole lifting above my head is such a phenomenon to me! By nature I am only competitive with myself; but, sometimes I find myself staring in disbelief at someone half my size lifting twice as much! This is probably the reason the coaches tell me on overhead lift days to “Get out of my head!”

What PR are you most proud of achieving and why?

I know this must sound crazy to most CrossFit athletes, but I don’t focus on the PRs. Even when I am last on the Whiteboard (which is most WODs), I feel so accomplished — whether I got a PR or not. A big accomplishment for me was completing the CrossFit Games! After completing I knew if I could tackle 16.5 I could eventually do anything! I think my proudest and “a-ha” moment was this past Summer. I had the honor with my sister to care for our grandmother until she took her final breath. The last few days of her life I had to carry her 90-pound body to the restroom, her chair and her bed. I was able to do so with such ease and she was able to maintain her comfort and dignity. I remember in those moments being so grateful for CrossFit Surmount. I told myself for as long as my body would allow, I WILL do CrossFit.

What do you enjoy more, strength or conditioning and why?

I like both strength and conditioning, and it would be tough to pick one. I enjoy and not enjoy aspects of both activities. Running is much more fun than it used to be as I have completed three rounds of Endurance! I am NOT a natural runner so I was willing to try anything!

Do you eat Paleo/Zone?

I estimate I eat 75% Paleo. The Lurong Challenges have really helped with teaching me to eat, cook, and enjoy Paleo!

What are 3 fun facts about yourself?

I do not have any cavities.

I was vegetarian for 12 years before I had my kids.

My actual name is Kimberly–I’m only called ‘Kimber’ at CFS and love it!

May 2016

Laurie Jendrasiak

2016-05-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

Outside of the gym, my two little ones keep me pretty busy — and Higgins, our pug! I’m pretty certain he is the biggest baby of the house, and is certainly the most spoiled. I love college sports, love to be outside doing anything, for example running, boating, and lying my butt in the sand! Those that know me well, or have ever worked out with me, know I have a little bit of a type A personality, which helps with my scrapbook hobby!

How and why did you get involved in CrossFit?

I started with Bootcamp about six months after I gave birth to Adam. I was a loyal globo gym member, had a trainer, took pilates at a local studio, and ran. However, I like to really be pushed and challenged, and felt like I needed a change. I was just bored with my usual routine, and apparently needed something that would make my legs so sore that I fall down the stairs occasionally. (Yes, that has happened.)

What was the first workout that you completed? What do you remember most about the workout?

I remember the very first night I attended actual CrossFit after crossing over from Bootcamp. Not sure what the metcon was, but the strength cycle was back squats. I was very nervous and intimidated when I got there. I knew no one in class, other than Paul. Paul quickly paired me with Lauren C. because of her good form. OMG! I think I back squatted the bar, and Lauren just kept adding more and more weights. I quickly ran home and told my husband that I thought I made a big mistake signing up! Ha, ha! It pretty much scared me away from 6:15pm for a long time!

What are your current and future training goals?

My current goals are to continue working out as well as I can over the next 6 months as this baby bump grows. Once baby #3 makes its debut, my first goal is to get back to where I was pre-baby.

What is your least favorite activity or lift?

Deadlifts, front squats, wall balls, and rowing.

What PR are you most proud of achieving and why?

My most exciting PR was definitely when I got strict muscle ups! I felt like that was never going to happen! I also got very excited when I power jerked 108 pounds. That was more than I weighed (at the time), so I was proud that I was able to push that weight overhead!

What do you enjoy more, strength or conditioning and why?

Conditioning. Is anyone surprised? I love anything fast and all out. I hated the strength cycles for probably the first year at CFS. Now, I love them almost as much as conditioning! I think it just took me improving my form to love the lifts.

Do you eat Paleo/Zone?

I did the Lurong challenge three times, and have seen the great benefits! However, I I struggle sticking with it. I love junk food. I love candy. I love chips. I love sweet tea. It’s terrible. Plus, I hate to cook, which makes the Lurong challenge hard! Thankfully, my husband, Gordon, is our cook, or I would never eat real meals at home.

What are 3 fun facts about yourself?

I grew up hunting and fishing — a total country girl.

Before babies, I bartended part time at the hockey arena. I was there the night they won the Stanley Cup. I poured cocktails into the cup for players to drink out of and got to celebrate with the Carolina Hurricanes and their celebrity friends! It was surely a night to remember!

I used to hate running! I was on the track team in high school, (because it was a social event) and would literally try to hide before events so I didn’t actually have to run them. I didn’t start enjoying running until I was an adult. After each baby, my pace got faster, and now I love it!

March 2016

Lorraine Carter

2016-03-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am originally from Long Island, NY and have been living in the Cary area for the past 22 years. I am married to Mark (25 years) and have a daughter Jessica (19) and son Nick (16). For the past 9 years, I have been working as a teacher’s assistant at a preschool in Cary. I spend most of my time with children ages 2-4.

My free time is spent running Nick around to his activities and driving to NC State whenever my daughter needs me.

I like to hike, run, and cycle in my free time. I like playing solitaire and trivia crack.

How and why did you get involved in CrossFit?

In 2013, Mark and I were training for a marathon. Mark felt that I would benefit from some strength training in addition to running. I had been a member of local gyms in the past (Pulse, Impact) and liked working out in a group. I was looking for something different than was offered at your typical gym and I knew I wasn’t going to work out on my own. Mark had seen the CrossFit Surmount sign, did some research, and talked to Paul. Mark proceeded to sign me up. Mark knows me well and I trusted him to not sign me up for something beyond my capability. However, I had no idea what I was getting into when I walked into my first Foundations class. I figured I was already in shape. How bad could it be? I was sore for days just from the introductory class and wasn’t too sure about this CrossFit stuff. Pull-ups, box jumps, rings dips, wall balls, kettle bells? The workouts looked like it was more for the younger crowd. Paul assured me I could scale anything. He was right!

What was the first workout that you completed? What do you remember most about the workout?

I can’t remember the first workout I did but I do remember having trouble walking up and down the stairs for weeks. There was one workout in the beginning where we were doing 100 burpees for time with a 15-minute time cap. I remember everyone else finishing well within the time cap while I struggled. At 15 minutes, the coach asked what number I was on and I could barely get the words out. I wasn’t quite done but, thankfully, the coach let me finish.

What are your current and future training goals?

My main goal is to be injury free. I had elbow surgery about a year ago and left CFS for about 6 months. Mark says I drove him crazy not being able to work out. (That’s not how I remember it!) Now I am much more cautious about increasing the weight too quickly. Form is more important to me than weight and speed. My other goals include stringing double unders together (only two in a row so far), and performing unassisted pull-ups and handstands. Forget about handstand push-ups, I just want to do a handstand by myself.

I like to run. I like running at a steady, though not always fast, pace. It gives me time to think. It’s very therapeutic. Also, I like squats and any movement that works the abdominals (Abmat sit-ups, toes to bar, planks).

What is your least favorite activity or lift?

I dislike anything where the weight is over my head, specifically snatch and the overhead squat. I also have a deep dislike for wall balls and the bench press.

What PR are you most proud of achieving and why?

I am proud that I can get through the WODs and still be able walk out the door and drive home.

What do you enjoy more, strength or conditioning and why?

I like doing both strength and conditioning.

Do you eat Paleo/Zone?

Before CrossFit, I had no idea what the Paleo diet was. I don’t always eat the healthiest food and I don’t like to cook. I joined the Lurong Challenge this year to develop better eating habits. Despite the fact that I dislike most vegetables, I ate asparagus, broccoli, and cauliflower. And I cooked. Every day. I am not sure how much of this diet I will be able to follow once the challenge is over but I am more aware of what I am eating. It would help if I had someone else cooking for me. Yup, a personal chef, that would help!

What are 3 fun facts about yourself?

I have a Masters degree from Va Tech (Go, Hokies!) in Entomology (the study of insects). I worked as a research associate at NC State many years ago (before kids, seems like a different lifetime).

Mark and I own a tandem bicycle that we used to ride all over the place while we lived in Colorado. I have gone flying down mountains roads on the back of a bicycle at nearly 50 mph. Crazy! What was I thinking? In situations like that, you really have to put your trust in the person sitting in the captain’s seat.

I don’t drink coffee. I have never like it.

February 2016

Tami McGraw

2016-02-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

My family always comes first. I love to cook, read, AND play Scrabble and Trivia games on my iPad.

How and why did you get involved in CrossFit?

Almost three years ago a new friend suggested that I buy a Living Social deal with her for Bootcamp. I was pretty intimidated but called CFS and Coach Paul told me that anyone could do it. He was right!

I was always putting the needs of my husband and kids ahead of mine. Devoting one hour a day to “me” has been the best thing I have ever done, both mentally and physically!

What was the first workout that you completed? What do you remember most about the workout?

I was in Bootcamp for awhile, too scared to cross over to the “dark side.” The one workout that stands out in my mind was “Death by Air Squats”. I had trouble walking for a month after that!

One very vivid memory I have occurred as I was entering the box to attend Bootcamp. Deborah was finishing up a workout where she came running in the back door and then immediately started a rope climb. I almost turned and walked out the door!

What are your current and future training goals?

To continue getting stronger, run better, get a da@n pull-up, and stringing together more than two double-unders in a row.

What is your least favorite activity or lift?

Overhead squats and wall balls.

What PR are you most proud of achieving and why?

My 178# deadlift! I have four ruptured discs and my doctor told me I couldn’t lift heavy weights. Thanks to the amazing coaching at CFS I’ve been slowly and carefully strengthening my core and my back never hurts!

What do you enjoy more, strength or conditioning and why?

Strength, followed closely by conditioning.

Do you eat Paleo/Zone?

I eat about 75% Paleo.

What are 3 fun facts about yourself?

1. I wouldn’t call it fun, but most of you know I have a crazy tick disease called Alpha Gal 1,3. I have an anaphylactic reaction if I accidentally eat any mammalian meat or by-product of it, bacon included!

2. I have four great kids and one grandson.

3. I am the COO of a small wine importing company, Conquista Imports.

4. (I had to add one.) I love gardening!

January 2016

Jon Edwards

2016-01-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

My interests outside of CrossFit include my family, Professional Football (Steelers Fan), movies and TV and I like to read. I mostly read fiction but I do love a good historical book if the subject can hold my interest.

How and why did you get involved in CrossFit?

My wife found some kind promotion that offered two free Saturday Community Workout sessions. We both came and I really liked it, and joined CrossFit Express (CrossFit Bootcamp at the time) and have been coming ever since.

What was the first workout that you completed? What do you remember most about the workout?

I don’t remember the workouts for those first two Saturdays, but I do remember my first Express workout which I believe was a METCON with pushups and jumping pullups involved. Everyone finished early and we thought we were done, but Coach Deborah had us do a tabata admat situps. My abs burned for days after that one. At this point, I had completed 3 CrossFit workouts and had not done the same exercise twice. In my many failed attempts to workout at a gym, lifting weights over the years, I would get bored after a few weeks of doing the same thing over and over. So I knew that CrossFit was different and I would never get bored and I haven’t.

What are your current and future training goals?

My main goal is to get in the best shape I can so I can be here on this earth with my family longer. My wife and I had our two little girls later in life, and I want to do everything I can to make sure I am around for them if and when they need me.

Another more immediate goal, is to complete Hero WOD Murph Memorial Day 2017. I know it’s a big goal, but you have to aim high, right?

My favorite activity is the Rowing Machine. I’ve always wanted to be part of a rowing crew, but my weight and physical conditioning was always an issue. So maybe in a few months after more weight loss and training I can get there.

What is your least favorite activity or lift?

Dip-Drive-Dip, I just can’t do it yet.

What PR are you most proud of achieving and why?

Dumbbell deadlifts 1 lift max. I kept increasing weight and got to 200 lbs. (100 lbs in each hand). Never thought that I would be able to lift that much.

What do you enjoy more, strength or conditioning and why?

Conditioning. I always feel I have accomplished more through conditioning.

Do you eat Paleo/Zone?

I am about 60% Paleo, I don’t know if that low percentage counts as Paleo though.

What are 3 fun facts about yourself?

I have a wife and two daughters age 4 and 6. They are my everything!

I was in the US Navy

I am originally from Pittsburgh, but moved here because I hate the cold.

December 2015

Deborah Burke

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am really pretty simple. Most of my time/interest is taken up with caring for my family. My son Griffin (16), daughter Zoie (13), dog Vapor, and husband Stephen. You may hear me rant about them but it has been the most satisfying job I have ever had (although sometimes not so much). Ask anyone in my family what I enjoy doing and they will say getting “the job” done. I love having a task to complete, which is why I think enjoy being a mom/wife. There is always something to be done.

How and why did you get involved in CrossFit?

Steve Burke is how I got involved in CrossFit. He wanted to give it a try and pushed me to go, telling me that it was something we could do together. I had never been a “group fitness” person and I am really bad at following directions. I enjoyed working out alone with my headphones on and just giving a nod to others in the gym. I am not super social; that is the truth. I like to get it done and move on to the next task. Steve was referred to Paul and the new Box he was about to open. We went to Foundations and truly enjoyed Paul’s enthusiasm and encouragement.

What was the first workout that you completed? What do you remember most about the workout?

I am more of a done and gone kind of girl. Not much room in my brain for what I did the day before. I have two memories that stand out from the beginning. First was my inability to use my legs and there was the grabbing the wall to sit on the toilet and the cringing with every step up and down stairs. Second was working with either the snatch or thruster. It was pretty crowded and I was sweating, which to me meant I was doing it correctly. Coach Jeff approached me and asked me what I was doing. I said “the lift” and he said “Uhm, no I think you are making up your own lift.” He kindly showed me what I needed to do. I tried my best but mostly laughed every time that I did it.

What are your current and future training goals?

My personal goals are to string my kipping pull-ups to more then 2 at a time, improve my double unders, and increase my endurance.

To be honest, I don’t have a favorite. I enjoy WODs that have a variety of activities and no math.

What is your least favorite activity or lift?

Anything that involves going upside down and jumping high.

What PR are you most proud of achieving and why?

Pull-ups as I have always wanted to be able to do one. I have done it, box checked.

What do you enjoy more, strength or conditioning and why?

Tough question. No real preference, I just want to sweat!

Do you eat Paleo/Zone?

What sugar is not an option? I would say 65% paleo. Depends on the day and my mood.

What are 3 fun facts about yourself?

My siblings nicknamed me baby beast and created a song and titled “brown noser” about me. Don’t worry, I have seen a therapist to deal with that.

I dislike surprises.

Designed, made and installed a 4000 ceramic tile installation at the Rhode Island School for the Deaf in 1993 as my senior thesis. I truly miss being creative.

November 2015

Jaclyn Cook

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

A local girl, raised in Siler City. Married to Jeff. Mom of two boys, Lon (4) and Beau (2), and two dogs, Remy and Lu. Hard working Nurse Practitioner, but hardly working these days. Outside of CrossFit, I love the beach and enjoy spending time with family and friends. I don’t love being in the limelight, so this is very uncomfortable for me.

How and why did you get involved in CrossFit?

I started CrossFit in July 2013. I was three months postpartum and feeling fluffy and unmotivated with my current gym routine. That routine was, by and large, running on a treadmill and people watching. I told my frugal husband that I was going to purchase a Groupon for a three month CrossFit membership but that I wouldn’t continue with it beyond those three months. I didn’t have a great experience with the first box I tried but decided to drop in at CFS for a community workout. I watched the last twenty minutes of a WOD and was hooked. After watching. That’s all it took.

What was the first workout that you completed? What do you remember most about the workout?

I don’t remember what we did in my first community workout. I do remember watching Paul and others complete the WOD just prior to it. It was July. It was hot. There were 200m plate carries and rope climbs. People were sweating. Paul was grunting. It was awesome. I remember watching the cool down and thinking this place is different. And awesome. I signed up that day and the rest is history. My Mr. Saver husband was thrilled.

One of the first workouts I do remember completing was a partner WOD. Laurie and I had just met through our neighborhood and kids’ preschool and decided to partner together. We read that it involved partner carries but neither of us really knew what that meant. Carrying and being carried by your partner is what that meant. I was completely horrified when I realized that her 100 pound body would have to carry my not 100 pound body. She did it and probably faster and more graceful than when I carried her. That fateful day when we got all up close and personal with each other lead to a really special and not at all competitive friendship.

What is your least favorite activity or lift?

Deadlifts, for sure. I also have a deep hatred for sledgehammer swings. I think they’re awful.

What PR are you most proud of achieving and why?

Stringing together double unders! Finally! After two years!

What do you enjoy more, strength or conditioning and why?

Conditioning. A nagging back injury prevents me from ever feeling completely comfortable and confident when lifting heavy weights. That said, I’d love to try Barbell Club at some point and improve my form with lifts.

Do you eat Paleo/Zone?

My goal is a 80/20 split. In reality, 60% of the time I follow the Paleo guidelines very closely, and 40% of the time I eat what I want to eat. I don’t argue that a Paleo diet is probably the healthiest diet for me to eat, but I’m just not that strict or uncompromising about it. And, I enjoy Laurie’s husband’s cooking too much.

What are 3 fun facts about yourself?

1. I’m pregnant. I discovered this while reading Paul’s blog as did all of you.

2. I love my dogs more than my husband. Kids. Dogs. Jeff. In that order.

3. I played rugby in college. My parents didn’t approve.

October 2015

Mike Allen

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First, tell us a little bit about yourself.

I’ve been a CrossFit Surmount member for about 18 months. Although my wife Janet and I used to be pretty active in fitness programs at a several corporate gyms, we both became complacent in our health and fitness regimen. It just didn’t work for us. To be honest, we didn’t work for it. We needed something more and found it at CFS. Of course, my inspiration, and biggest fan, has always been Janet!

What are your interests outside of CrossFit?

We are the proud parents of three wonderful children (a “hers,” “mine,” and “ours” package) and four grandchildren. Yes, “Hot Grandma” is really a Grandma! We try to spend as much time with all of them when we can.

Janet and I each own a Harley and ride fairly often, although not as often as we’d like. Outdoor activities, such as hiking and whitewater rafting, are a few of our favorites. We also enjoy live music of almost any type.

How and why did you get involved in CrossFit?

Many Surmounties already know the story. About two years ago, Janet was invited by our dear friend Kelli (with an “i”) to share a Living Social CrossFit opportunity. This literally was a life-changing event, particularly for Janet and me. While both achieved amazing results, and I was looking to get back into a fitness routine, it wasn’t the right time. This was their opportunity and I didn’t want to interfere. Although I wasn’t exactly sure what they were doing, they were tremendously excited and I knew it wouldn’t be long before I would join them.

I continue to be amazed at the difference CFS has made in our lives! Many studies have shown 25-30% of all Americans are considered obese. We were in that group. We were frequently eating our way towards individual PRs! Since joining CFS, together we’ve lost almost 100 pounds while increasing our strength and endurance. This stuff works!

What was the first workout that you completed?

There are two distinct “first workouts” that come to mind.

First, I remember going to a morning Boot Camp with Janet. It was dark outside and a regular CrossFit class going on at the same time. While working out with the “Campers” by the garage door, I was somewhat intimidated by the barbells dropping behind us. (What the heck are they doing?) After the WOD ended, I was asked for my time and couldn’t even fathom a guess. I was happy to just finish, much less remember how long it took!

What do you remember most about the workout?

My next CFS visit was a Saturday Community WOD. It was my second attempt, having been unable to locate CFS the previous Saturday. Janet had warned me not to show up late, so I didn’t show up at all! I remember doing sit ups and catching Jeff (although he denies it) smiling/sneering as I struggled to touch my ankles! But I finished the WOD and was hooked!

What are your current and future training goals?

I’ve participated in every program offered, with the exception of CrossFit Kids. I like them all, deriving a different sense of achievement from each. However, I know the key to becoming a better CrossFit athlete requires me to improve my endurance. Thus, I attended Paul’s Running Clinic last spring, finding it to be a truly amazing class! No longer ‘hating’ running, I’ve participated in every Endurance session since. (I’ve been known to occasionally attend both an Endurance and CrossFit WOD on the same day.) My goal is to run a 25-minute 5K by my birthday in March. Another goal: becoming a certified coach.

I naturally tend to favor any lifting activity over a cardio-intensive WOD. You’ll often find people tend to focus on what they do best, trying to build upon their strengths. I, on the other hand, believe in the adage “To become better at (fill in the blank), you need to focus on your weaknesses.” Thus, my focus on cardio, which I know will result in significant improvements in all activities. So far, it seems to be working!

What is your least favorite activity or lift?

Without a doubt, forward rolls! They make me incredibly nauseous and I won’t even attempt them! Double unders, handstand pushups, burpees, and box jumps are still challenging. However, I don’t fear them like I used to. I’m working through them! My next goal: muscle-ups!

What PR are you most proud of achieving and why?

Before CrossFit, I honestly never ran farther than 2 miles in my life! Even then, I couldn’t do so without walking a little. I seriously dreaded any WODs with running, and Paul knew it. With the help of my support group (the Endurance Club) I’m working through that. With several Surmounties, and our daughter, Ashlyn, I ran my second official 5K in the Spring Raleigh 13.1. Later this month, I’ll be one of 12 “Chickens of the Sea,” running in this year’s 200 Mile Tuna Run from Garner to Atlantic Beach! I’m very happy Ashlyn will be running with us!

What do you enjoy more, strength or conditioning and why?

With my goal in becoming a better overall athlete, I can’t say I enjoy one more than the other. They are both important to my abilities, each contributing to the other. I do truly enjoy seeing the progress made and encouragement provided by my fellow athletes!

Do you eat Paleo/Zone?

Not strictly. Living with the Paleo Queen, I’ve adjusted to several dietary changes. If we don’t buy it, we’ll likely not eat it. So, bread, cheese, chips, pizza, pasta, and all the other great things in life are distant memories. Do I miss them? Yes, at times. But not so much that I ever want to get back into that routine. For that, I am very thankful for the support and encouragement Janet provides. And it helps that she’s a fantastic cook!

What are 3 fun facts about yourself?

I was in the Air Force for 23 years. For the first five years, I worked 10 stories underground in a nuclear missile silo in Arkansas.

I was a volunteer fireman and founding member of the Red Knights Motorcycle Club in Maryland. Nothing like Sons of Anarchy, we did a lot of good things! ☺

Since 1998, I’ve worked from home for the same company and I’ve worked with them for over 17 years! Although I do a bit of traveling out of state, it has provided the flexibility to do many things that I couldn’t have done while working in an office.

August 2015

Heather Sefried

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First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I live in Apex with my husband, Dave, and our four young children. Being a chiropractor and acupuncturist, I have always been interested in natural therapies and alternative healing. I participate on several nonprofit boards in Cary. I was recently named on the grants committee for the Women’s Giving Network under the Cary Community Foundation. My favorite nonprofit that I volunteer for is Life Experiences. I absolutely love being a chiropractor and a mother! I do, however, struggle to find the perfect balance of raising a family and running a business.

How and why did you get involved in CrossFit?

I started CrossFit because I wanted to get healthy. When I came returned to CrossFit in January 2015, I was overweight and exhausted. My nutrition was all over the place. It was very difficult and embarrassing to admit that I needed assistance. I have counseled many patients on nutrition for 15 years and I couldn’t lose a pound on my own. I was speaking at the Raleigh convention center on adrenal fatigue and nutrition while being 50 pounds overweight. That’s when I decided to go back to CrossFit Surmount.

What was the first workout that you completed? What do you remember most about the workout?

I do not remember the first workout I completed. I do remember gasping for air.

What are your current and future training goals?

Since January, I have lost a total of 45 pounds. My goal is to lose 3 more pounds. Once I reach that weight, my goal is to never weigh myself again! In the future, I would like to improve my endurance and running. I would also like to gain some more flexibility in my ankles, wrists and hamstrings. I hopefully will be able to do a rope climb soon!

I like mostly anything that gives me an excuse to put chalk on my hands. Toes to bar and pull-ups are among my favorite. I also love handstands and hanging upside down.

What is your least favorite activity or lift?

My least favorite lift is the deadlift. The most difficult for me is front squats.

What PR are you most proud of achieving and why?

My favorite PR is when I completed my first unassisted pull-up. I still watch the video. I am also very proud that I can finally run to the 4th dot and back (400 meters) without stopping or walking.

What do you enjoy more, strength or conditioning and why?

This is a hard question. I believe I am better with strength; however, I like cardio better. The reason I like cardio is because it’s very challenging to me. If I’m going to pay to be here and devote my time, I want to be pushed. That’s why I love CrossFit!

Do you eat Paleo/Zone?

I’m an all or nothing kind of girl. Since January, I have eaten elite paleo. I might have cheated a dozen times.

What are 3 fun facts about yourself?

The reason I became a chiropractor is because I hurt my back as a competitive gymnast. I’m originally from Pittsburgh and I love the Steelers and the Penguins. I love to travel. Dave and I have traveled to 15 different countries and have visited 40 US states. I love to cook for my family and spend time with my kids. I also enjoy rock music, playing poker, drinking shots with my girlfriends, and reading.

July 2015

Susan Brown

2015-07-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

My family, Montessori, Yoga, and Cooking.

How and why did you get involved in CrossFit?

Together with Gina Vespi, Danielle Harper, Kristina Ottoman, and Doreen Baum, we all did a Living Social for Crossfit Express right after the box first opened. We just got together and decided to give it a try! I had started my journey toward better health with yoga 4 years before, and thought I was ready for adding something else into my exercise regimen. We all loved it right from Day 1, and I never looked back!

What was the first workout that you completed? What do you remember most about the workout?

I honestly do not remember; maybe something with burpees? Or perhaps jumping Jacks. I mostly remember from those days, just hoping I would not throw up. Keeping it real here.

What are your current and future training goals?

My current goals are to keep improving in all areas. My future goals are to DO A PULL-UP!!! And climb that rope again.

What is your least favorite activity or lift?

What PR are you most proud of achieving and why?

It has to be finishing Murph. Last year I did only half, so I felt very good for finishing the whole thing this year.

What do you enjoy more, strength or conditioning and why?

I honestly cannot answer that, as in my mind, they go hand-in-hand. I love all aspects of all the training we do at Crossfit Surmount.

Do you eat Paleo/Zone?

HAH! The question I wrestle with each day. I do the best I can, but I truly struggle with diet. I try to eat vegetarian, but do occasionally have some poultry or fish. I also fall off the wagon a LOT, and then I try to get back on as soon as I can. I am most proud of the fact that I have quit drinking diet soda; that was a big victory for me!

What are 3 fun facts about yourself?

I love to do word puzzles. Sadly, I now need old-lady glasses to see the words.

I love looking at new recipes; I have an enormous collection of cookbooks. However, I seem to do a lot of reading, but not so much cooking! I do LOVE to cook when I have the time though.

Music is a HUGE part of my life. One of the things I love most about Crossfit Surmount is the loud music! It really helps me get through tough WOD’s, and of course I lean toward the alternative rock side….

June 2015

Fernando Moran

2015-05-27

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I was born in Yonkers, NY (in Westchester county), and grew up loving pizza, hot dogs, and the Yankees. From the age of 7 to 14 I had the opportunity to live in Ecuador, South America. Looking for more excitement in life, at the age of 17 I joined the Marine Corps and had the distinguished honor to serve seven years during the Persian Gulf War and Operation Desert Storm. Being the youngest Marine in my platoon I was always leading the march next to “Devil Dog.”

After 16 years of living in Connecticut I felt like it was time for a change. I closed my executive search firm and moved the family to Cary, NC. I have enjoyed the last three years of Carolina blue skies! I’m not sure why it took me so long to get here.

Outside of CrossFit, I enjoy eating. Ha! I am a simple meat and potatoes kind of guy. As I have gotten older, I’ve switched from large quantities of food to measured, quality food. Thank God for Paleo.

Biking, hiking, swimming, and participating in triathlons are my fitness interests outside of CrossFit. Besides all the physical and mental endurance, the most important things in my life are my faith, relationship with God, and spending quality time with my daughter, Grace, and my relatives.

How and why did you get involved in CrossFit?

Like some people I was somewhat reluctant to try CrossFit, but i was not because of the hard work – I was just not interested in a group class type of setting.

My interest in fitness started when I joined the Marines. Many years ago, I had the opportunity to be involved in Bench Press, Powerlifting, and Olympic lifting events and bodybuilding shows. So my thinking was, “Why should I try this CrossFit thing? I’ve been through the real Boot Camp. I don’t need this!” At one point in my career I was a general manager for a chain of health clubs in Connecticut. Going from city to city opening mega gyms and personal training programs and then owning my own PT studio, I was aware of the fads people and the fitness industry go through. I thought that I was happy lifting on my own, not having to wait for a workout partner or to wait for my turn to use the bench or cardio equipment. I just did not have the patience to deal with it. I completed a triathlon in 2012 and realized that something was missing. I knew I could do better, and that sparked my curiosity to venture into trying something different.

So, after a few years of self-talk and weighing in at 232 lbs. (and only 5’7”), I decided to give CrossFit a try. Of course I used my discounted Living Social coupon for the “Boot Camp” class. Needless to say, it was a humbling experience and I got hooked on CrossFit. It was May 13, 2013 – a day I will never forget.

CrossFit truly exposed my weaknesses and reawakened my competitive spirit and sense of camaraderie. What spoke to me were the Hero WODs, and they still do and for many reasons. Hero WODs remind me of the daily ongoing question in my mind: “Why do some men/women make it in battle while others don’t? If I am still here, then let me truly live my life to the fullest!”

Surmount has a great sense of community and the Coaches are awesome! I am so glad that I was able to start at the right place and with such excellent coaches. I’m sure that if I had I gone anywhere else it would not have worked out the way that it has.

What was the first workout that you completed? What do you remember most about the workout?

Ha! What do I remember? Simultaneously being in pain and gasping for air! That is all that I remember. I don’t remember what workout it was, but I do remember that it was very tough. Actually “fun,” as Coach Paul would say.

What are your current and future training goals?

Current goals are to start completing Rx and Rx+ WODs. I want to master double unders and stringing my kipping pull-ups together.

I’d like to enter a CrossFit competition, but I need to master a few more skills first.

What is your least favorite activity or lift?

What PR are you most proud of achieving and why?

Recently my hang squat snatch! I figured out that it is all about technique and I think I got this one down for sure.

What do you enjoy more, strength or conditioning and why?

I enjoy strength the most, just because it comes naturally to me, but I know I am starting to enjoy conditioning, especially since eating Paleo as I notice that eating clean has resulted in betters conditioning results.

Do you eat Paleo/Zone?

Yes, I do six days per week. I have one cheat day, and what I eat depends on what my daughter Grace wants on Friday night, either pizza or pasta. Either way, it’s a good Friday night that I always look forward to.

What are 3 fun facts about yourself?

While growing up in NY, I lived in an Italian neighborhood, and I would beg my parents to change my name from Fernando to Tony, which blended well with the neighbors.

Growing up I dreamed of being an Olympian.

Not to stereotype cultures but I think that I am the only Latino that doesn’t like to dance.

May 2015

Janet Allen

2015-05-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I have no interests outside of CrossFit. Once I’ve completed the WOD, I go home to get ready for the next WOD by putting together my matching outfits because I know that it makes Paul happy.Seriously, I do a lot of things and have many interests, and I’m always up for trying something new.I was put here on Earth to serve. I know this so I try to do so every day.Being a Realtor awards me the opportunity to serve.

How and why did you get involved in CrossFit?

A few months prior to Kelli purchasing the CFS Boot Camp voucher from Living Social, I had nearly lost my battle with depression. Not many people know this story, nor would they believe it because I’ve always been strong; strong enough for everyone else, that is. Overcoming the embarrassment and seriousness of those events left me with some very difficult decisions to make.I knew I had some work to do and was prepared to make choices to better my life: for myself, then my family, my future family, and my friends.I had been a functional alcoholic for seven years, and once again my body weight was one pound away from 200. Kelli’s suggestion to do CrossFit in late July 2013 couldn’t have come at a better time.Kelli knew that I had an athletic background and that I pined to be the athlete that I once was. I knew Kelli very well and I knew the location would be a huge compromise.So we did it. I had many old and reoccurring injuries when I started that included: a left foot fusion (I was told I would never run again); a C3 compression fracture in my neck that left no fluid between C1-C6; right knee meniscus removal and ACL tear; right wrist fracture with pins & screws; fractured and now deformed tailbone; tennis elbow(s); and Sacroiliac joint (back hip joint) malfunction and severe arthritis nearly everywhere.My orthopedic surgeon suggested I should limit my physical activities to “perhaps” swimming. Bike riding, yoga, Pilates, and walking were out of the question.He even suggested I consider seeing a psychiatrist to help bring my physical expectations more in line with my physical limitations. Maniacal laughter ensued.

Segue to Surmount.From the beginning, Paul has been patient with me and has always worked with me and my limitations, as he does everyone else. Many people, mostly outside CFS, didn’t think I would last, let alone accomplish what I have thus far.This is a great story of two friends being there for each other at the right time, everything falling into place, and being adopted into a warm and loving community.

What was the first workout that you completed?

I have no idea. I was so oxygen deprived that I can’t remember.In fact I have no recollection of any workout that I’ve done since, not even yesterday’s, yet I keep coming back just to forget again.It’s like 50 First Bourne Butterfly Effects. Only nerds will get that.

What do you remember most about the workout?

Again, I CRS (Can’t Remember Shit). Probably the same thing I think with every metcon, “What the hell am I doing? Holy shit, I can’t believe I just did that! I can’t wait to come back tomorrow!”

What are your current and future training goals?

1) Don’t get hurt. 2) Seven dead hang pull-ups. 3) Run three miles in less than 28 minutes.
Goals 2 and 3 are part of the much debated USMC fitness requirements for women —women half my age, that is! I’m not sure when the running will happen as this will take many visits and discussions with my surgeon (or perhaps a different surgeon).But hey, I can row three miles in less than 28 minutes!

I love anything where I have the opportunity to stick my landing like a gymnast; even if the movement doesn’t call for a perfect landing, I’ll throw one in there just because I can, then shout, “Superstar!”And snatches. I’ve been told my snatch is, well, you know, uhm, technically well-executed.

What is your least favorite activity or lift?

Rest day.I don’t have a least favorite. I may roll my eyes or scoff, but only because I get frustrated when my body cannot perform an activity that my heart and mind perform effortlessly. I used to roll my eyes at box jumps, all squats, lateral bar hops, and lunges. Not anymore!

What do you enjoy more, strength or conditioning and why?

Both. It’s CrossFit. I like strength training, especially when I don’t realize how much weight I’m putting on the bar (because I don’t follow directions) and I just lift it. I focus less on the weight and more on form and how my body feels. I try to remember (CRS) the last press, clean, etc. and how I felt. Did I feel like I could lift more? How was my form? What do I need to fix? I’m still amazed that 10#+ PRs can happen. I like conditioning because it’s my greatest weakness and I strive to always be better than by husband, Mike Allen. (Although that old man is totally kicking my ass!Good thing I’m a masochist!) I also hope to one day be as awesome as Kelli. One can only dream!

Do you eat Paleo/Zone?

After we had the first full month of Boot Camp under our belts, Kelli suggested we do “The Whole 30” starting September 1st, 2013. I had already decided that August 15th, 2013 would be my last day to drink alcohol.I thought 15 days would be enough time to detox and mentally prepare for “The Whole 30.”I’ll just say that there was a lot of cussing, some tears, and many rants, mostly by me as I decided to stop all medications, sleep aids and stimulants (other than coffee), but Kelli was kind enough to join in on the rants and cussing. Especially the cussing! Since then I’ve been mostly Paleo sans: Natural Bliss, Chimes, real butter, and So Delicious Chocolate Coconut Milk Ice Cream.The Paleo diet has been the best thing for my health. Blood pressure, cholesterol, liver functions, glucose, etc., are all normal now. They were not norma 19 months ago! I still have “low days” occasionally because I still have all the same issues. I’ve just chosen to deal with those issues differently and to put myself first. CrossFit, mangos, and good friends who accept me and my crazy are my drugs of choice these days.This is another great story that once again includes Kelli saving my life and being a part of a wonderful, supportive, sometimes just as crazy CrossFit community.

What are 3 fun facts about you?

I was named Jeanette, pronounced in French:juh-NET. However, my parents didn’t know how to spell this to be pronounced correctly, so they named me Janet Lee, loosely after Jeanette Helen Morrison; known professionally as Janet Leigh, best remembered for her performance in Psycho. My mother’s name is Helen and is a, well, uhm, maybe that surgeon was right about me! Also, my name is the feminine of John, which means gift from God or God has been gracious. I try to be gracious every day and my mom still calls me juh-NET when she’s trying to get my attention.

Being a grandma of four is considerably cooler than doing ECGs, audio exams, eye exams, drawing blood, providing medical coverage for events, investigating aircraft accidents and performing minor surgical procedures for Secretaries of Defense, Secretaries of the Air Force, Chairman of the Joint Chief of Staff, Four Star Generals and Foreign dignitaries, all of which I did at The Pentagon’s Aerospace Medicine Clinic.

I’m an open book.Closely guarded is my mind.My heart is a sieve.

April 2015

Camellia Asgarian

2015-04-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I was born and raised in Northern California and spent 4 years in Chicago for med school. I moved to North Carolina for my residency in anesthesiology at UNC, so I spend most of my time either at work or CrossFit Surmount. In the free time that I do have, I like to read or binge watch Netflix/Amazon. I am usually a scifi/fantasy nerd, but I am reading The Master and Margarita by Mikhail Borgakov right now and just got through watching Penny Dreadful on Amazon (Eva Green is amazing in it). I can cook, and have been enjoying that a little more lately, but I like being fed a lot more than I like cooking. I love coffee and drink 2-3 cups a day on average. I have 2 rescue cats, Aggie and Archer, and I keep hoping Paul and Jeff will clone Luke, because I want a dog exactly like him at some point. I like the mountains better than the beach, and one of my best friends lives in Asheville, so I love to spend time there when I can.

How and why did you get involved in CrossFit?

I moved here from Chicago about 4 years ago. I was an avid yogi at the time, and had actually completed a teacher training course in Forrest Yoga, which focuses a lot on strength and pushing yourself past your comfort zone (sound familiar?). However, I couldn’t find anything similar to Forrest when I moved here, and couldn’t find much of a yoga community. I am definitely someone who needs a community environment to exercise, or else I just will not do it on my own. My boyfriend at the time had gotten into CrossFit and kept talking about it…It sounded like fun to me, so I decided to try it out. I like intensity when I exercise and a good challenge, and CrossFit provides both of those things consistently, so I was hooked almost right away. (See the next question.)

What was the first workout that you completed? What do you remember most about the workout?

Oh god, I remember this vividly. It was a community workout at another box. It was a 12-minute ladder of Abmat sit-ups and burpees (1,1,2,2,3,3…). I got through 11 rounds of it, which was a huge mistake. I felt fine during the workout, but I ended up with horrible tendonitis in both of my shoulders. I couldn’t lift my arms for about 6 weeks. I did not let it stop me, though. I realized how out of shape I was and I wanted get stronger and healthier, but I learned not to push myself quite so hard.

What are your current and future training goals?

There is so much I want to do! I would like to do heavier lifts. I am really hoping to get >200 pounds on my 1RM deadlift, and >150 for front/back squat. I would also like to enjoy snatching at some point. (I originally typed “enjoy the snatch” and giggled.) I want to get strict pull-ups. I also want to start stringing together double unders, kipping pull-ups and toes-to-bar. I am also working on getting handstand off the wall. I eventually would love to complete an open workout Rx and run a mile in under 7 minutes.

I have actually come to love running. It wasn’t always my favorite, but I now look forward to running days. I love front/back squats and box jumps.

What is your least favorite activity or lift?

Wall balls. I hate wall balls with a fiery passion. If I could take a baseball bat to a wall ball and go all Office Space on it, I would.

What PR are you most proud of achieving and why?

I know this question asks for one answer, but there are two PRs I am really proud. First, is my mile time of 7:17. I had been hovering in the 8-minute time mark for a while (8:30, 8:15) and was really surprised by the minute drop in my time. It is also the fastest mile I have ever run since I was a kid. I also recently got kipping pullups, which was a huge win for me. I have never done a pullup and I always lamented my lack of upper body strength. For 15.2, I got on the bar and just kind of kipped and pulled, and Marni said I got my chin over the bar. I was totally shocked, but could not be more thrilled.

What do you enjoy more, strength or conditioning and why?

Honestly, I enjoy both. I never thought I would do any weightlifting in my life, so I still think it is really neat that I can do all the different, crazy lifts with a barbell. I also love the endorphin rush and feeling of satisfaction after completing a tough metcon. I’m a closet adrenaline junkie.

Do you eat Paleo/Zone?

Paleo. I was vegetarian for almost 10 years, but did the Lurong Challenge and switched to Paleo a couple of months ago. My energy levels are way better and I have gained muscle, so I am a fan. I eat just about 100% Paleo at home, but will cheat when I go out.

What are 3 fun facts about yourself?

1. I have a fairly large tattoo of a phoenix, because Phoenix is my favorite X-Men character and storyline.

2. My older brother is my best friend, and I was the best man at his wedding. I threw the bachelor party and everything.

3. I love shoes. I have quite the collection of fun high heels that I almost never get to wear (see the first question), but I still keep buying more.

March 2015

Tijuana Locklear

2015-02-19

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am an X-ray technologist with Duke. I’ve been an X-ray technician since 2005 and really love my career. I enjoy hanging out with friends on the weekends and am an active member at my church. I lead such an exciting life!

How and why did you get involved in CrossFit?

I was tired of working out solo and not being motivated enough to push myself past my limits. Going to the gym and lifting weights and doing cardio was starting to become boring. I wanted to do something different, but didn’t know what to try next. I had heard of CrossFit and knew I was not in shape to do any of the movements, but didn’t realize that CrossFit was scalable until my first Bootcamp class.

My good friend and sorority sister, Bonnie Locklear, is the one who introduced me to CFS. I saw the Living Social link on her Facebook page and said that I would try it. I knew I had until October to cash in my Living Social deal and I was constantly emailing back and forth with Paul because I was afraid my deal was going to expire before I got the chance to use it. My Mom was very sick and I was working during the week and spending the weekends at the hospital to relieve my sister so she could have some down time. After my Mom passed away in August, 2013, I was sad and depressed and almost ate myself into a coma. I started Bootcamp in October 2013, did Foundations in December and haven’t looked back!

What was the first workout that you completed? What do you remember most about the workout?

My first workout was a Bootcamp class. I knew I was overweight and out of shape, but didn’t realize just how bad it was. I remember the coach warming up doing high knees and I thought I was going to die! THAT was JUST the warmup! Then we had to run. I taught myself how to run by reading books and I’m a horrible runner, but I run. Well, more like jog! I remember being so exhausted after the class, but excited about coming back the next day.

What are your current and future training goals?

I am excited about taking Coach Paul’s running clinic and hopefully, if scheduling permits, I will finally be able to take the CF Endurance classes which will enable me to be a better runner. I am hoping to run my 3rd half marathon next year and be able to do it in under 2.5 hours.

What is your least favorite activity or lift?

My coordination is horrible so I have great difficulty with the Power Jerk. And burpees. Well, we all LOVE burpees!

What PR are you most proud of achieving and why?

My recent PR of 34 unbroken wall balls. When I started CF, I could not break below parallel, and now I can. Thirty-four unbroken squats, all below parallel.

What do you enjoy more, strength or conditioning and why?

I would have to say the strength part of our workouts are my favorite because I am a more strong athlete than I am a conditioned athlete. I’m working on the conditioning part and hope to be equally strong in both areas.

Do you eat Paleo/Zone?

Paleo is the lifestyle for me. I have lost 25 lbs since starting our first Lurong Challenge. I love bacon! Did I mention how much I love bacon?

What are 3 fun facts about yourself?

I love to laugh

I have 3 younger sisters

I am a Lumbee Indian from Robeson County, Pembroke NC

February 2015

Ashlee Bullock

2015-01-29

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

A southern gal, Tennessee born and raised. Oldest of three – I have a younger brother and sister. Mom to 5 fur babies that own my heart. Vol fan. Marketing Manager. CrossFit enthusiast. Champagne taste on a beer budget. Sports fanatic (partial to soccer/football). I love music and wine (separate, and in tandem). The beach and the mountains make my heart smile. I love doing yard work. Three P’s that make my belly happy: Pizza, pickles and peanut butter. I am very competitive, and extremely shy.

How and why did you get involved in CrossFit?

I have been a competitive athlete my entire life and love pushing myself to the next level. When first introduced to CrossFit, I was training for a half marathon, playing in a local soccer league, and had a regular routine at the gym. I knew very little about CrossFit when I decided to give it a try. My first experience wasn’t the best. I decided to give it a second chance when I heard about CrossFit Surmount – and the rest is history. I found the workouts to be challenging, dynamic, and very distinct. What I didn’t know is that I would find so much more – family, friends, and a community. I have the honor of working out alongside some amazing, wonderful, strong, supportive, and beautiful people. Not to mention the most adorable mascot, Luke. An all-around win!

What was the first workout that you completed? What do you remember most about the workout?

I can barely remember what I did on an hour ago, so I don’t recall my first workout. However, I do recall how I felt when I finished the workout, and thinking to myself, wow, that kicked my a$$…I can’t wait to go back for more!

I am going to pretend the word activity is plural in this question – Handstand push-ups, ring dips, pull-ups and burpees. Yes, burpees. Pretty much anything bodyweight or conditioning-related.

What is your least favorite activity or lift?

Anything shoulder to overhead because of a nagging shoulder injury. Most specifically, snatch. My form sucks, and my shoulder hurts.

What PR are you most proud of achieving and why?

Deadlift – my goal was 3x bodyweight and I finally achieved it. Of the lifts, this is the one area that I am the strongest, so naturally, it tends to be my favorite. It makes me feel “strong for my size.” ☺

What do you enjoy more, strength or conditioning and why?

This will probably come as no surprise, but conditioning. Why? It’s an area of strength and where I excel naturally.

Do you eat Paleo/Zone?

I am a bit of a newbie to the Paleo world, but I do incorporate it as often as I can (~50% of the time). For someone who doesn’t necessarily love to cook, sticking to this can be challenging. That said, I do notice a difference in my overall well-being, strength, and workout performance when I eat clean. I just can’t seem to resist pizza, beer, or a good glass of wine.

What are 3 fun facts about yourself?

I was a Budweiser girl in college (UT).

My father was a bodybuilder and lightweight boxer.

My grandfather worked on the Manhattan project, which is how my hometown of Oak Ridge (Secret City) originated. Google it!

January 2015

Jay de Leon

2014-12-21

Whenever I describe Jay I always refer to him as my “very good friend.” Not just friend or good friend — he’s my very good friend. I’ve know Jay and his lovely wife, Mary-Ann, for over 20 years, and they were both students of mine when I taught “Interpersonal Communication” at North Carolina State University. Mary-Ann earned an A while Jay only earned at B+ (see below). Jay resoundingly earns an A in CrossFit and I’ll even give him an A+ for powerlifting and Olympic lifting. He’s one very strong man.

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

I am a husband, father of three wonderful kids (Josh 19, Jade 16, & Jacob 14), owner of the best dog ever (Max), a physical therapist at Duke since 2002, a black belt in Sil-Lum Kung Fu, and a college basketball fan (Let’s Go Duke!). I enjoy chilling out with my family and keeping a clean house. I like to cook, I like the outdoors, I love the beach. I really enjoy my work as a physical therapist and how CrossFit and Physical Therapy are so intertwined. I enjoy watching MMA and Manny Pacquiao fights as well as watching “The Walking Dead.” I like playing basketball, golf, and soccer. I suck at racquet sports. Other than that, I CrossFit.

How and why did you get involved in CrossFit?

Four years ago I reconnected with my good friend and ex-college professor, Paul Potorti, on Facebook. Paul taught both my wife and me Interpersonal Communication class at NC State, (fyi-One of my Top 10 Classes I have ever taken…even though I only made a B+) and Paul spoke at our wedding on January 21, 1995. (Twenty years this January, folks!) When we met Paul again in 2010, this “New Paul” was much fitter and balder than what I remembered. He was telling us about this new CrossFit thing he just started and I think that was all he talked about for several hours (I’m pretty sure he demonstrated at least 100 burpees with proper form while he was talking.) I was doing my 2nd round of P90X and I was finding it repetively-blah. So I went with him to try a WOD at Crossfit Durham. I found it challenging, yet fun. I wasn’t sure if this was going to be some kind of fad thing so I signed up for Bootcamp. I survived Bootcamp and was debating with Paul on whether or not to sign up for the CrossFit classes. Paul and I had an very involved discussion regarding sand (you’ll have to ask me in person for the story) and I finally acquiesced. I haven’t looked back.

What was the first workout that you completed? What do you remember most about the workout?

I don’t recall my very first WOD, but I do remember my first Benchmark WOD. It was “Angie.” It was at my first box, CrossFit Durham. They had this really small rig which I think is outside now. There were a bunch of people on it swinging on it like monkeys and the whole thing would shake since it wasn’t bolted down. I remember 100 pull-ups seemed impossible especially when I couldn’t even do 1 pull-up. I tried to scale with the least amount of bands possible since the people around me were doing the workout Rx. Stupid me. I remember the coach telling me, after 20 minutes and only 60 pull-ups later, to quit my pull-ups and start the next movement. People were about done when I was just starting my next activity. “Angie” kicked me in my cojones that day. #Fail

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

How and why did you get involved in CrossFit?

I have been an avid gym goer since college, but needed something more and while personal training was effective, it was way too expensive on a daily basis. I had no problem showing up at the gym, I needed something to get me out of my comfort zone. Plue I saw a dear friend of mine who needed a push off the couch and so I found a place closer to her than me, giving her no excuse! It worked!

What was the first workout that you completed? What do you remember most about the workout?

I do not remember what it was! I started with Boot Camp, and was eager to get to the hard stuff. I can tell you what my first impression was, Felicia (hadn’t met her yet) running out and back into the box with a huge plate over her head and someone (probably Paul) yelling at her to keep her arms straight or something like that. I thought, yeah, I need that! I also remember at the begining the warm ups tiring me out before the WOD even began. Not anymore!

What are your current and future training goals?

Current are to get better at body weight movements. I can do a pull-up or two, but not well. I still suck at pushups, and ring dips seem impossible. I would like to master those things as well as some more of the gymnastic aspects more than lifting really heavy shit.

I like sumo dead lift high pulls and really anything with back and shoulders. I like thrusters, I like bent over rows. I hate but like but hate pulls-ups. Running and burpees and lateral bar hops I am good at, but they really take it out of me from a cardiovascular aspect (which I also want to improve). And of course the dreaded double unders. I love them when I have them!

What is your favorite lift?

What is your least favorite lift?

What PR are you most proud of achieving?

What do you enjoy more, strength or conditioning?

Conditioning.

Do you eat Paleo/Zone?

Vegetarian, whole foods as much as possible. pretty much just eating salad, fruit and eggs right now on this challenge.

What are 3 fun facts about yourself?

I hate this type of question. Is that a fun fact? I volunteer (3 years and counting) at a dog rescue. I have been vegetarian since 1995. I am told that I have the mouth of a sailor. I’m told this a lot.

October 2014

Kevin Phillips

2014-10-01

First, tell us a little bit about yourself. What are your interests outside of CrossFit?

There is an “outside of Crossfit”? I am married to a lovely woman and we have a son in his second year of college at NC State. My wife and I love to travel and explore new cities, countries, and cuisines. Beyond that, I’m the typical nerd. I like to read, go to movies, play video games, etc.

How and why did you get involved in CrossFit?

After neck surgery I was in and out of exercise for several years. After a while, what used to work for me, free weights and cardio, just wasn’t providing any results and motivation was hard to find. I realized I needed a change. I had never heard of CrossFit, but went looking for an activity that had more of a community feel, similar to the martial arts programs I used to be involved in. I stopped by CrossFit Surmount, just in its sixth or seventh week of operation, over a holiday weekend. Paul and Melinda were the only people there so I sat down and watched them complete a WOD that was nothing but double unders and snatches. CrossFit looked like the perfect challenge for me, and I know a good coach when I see one.

What was the first workout that you completed? What do you remember most about the workout?

My first workout was a Saturday Community WOD. It was a partner WOD and I teamed up with Dr. Dan. Not a unique story after that, i.e., it kicked my butt. I realized I had a long way to go to get fit again so I signed up for Foundations.

What are your current and future training goals?

While I like throwing the barbell around, right now that is taking a backseat to working on my endurance. I’m on my second go around of the CFS Endurance class and it is doing wonders. My running times have all improved significantly. I want to get a consistent 5k under my belt. After I improve my stamina, I’d like to nail a few core skills, such as unassisted pull-ups, pistols, and consistent double unders.

The Clean and Jerk. There is something amazing about getting heavy weight from the floor to overhead.

What is your least favorite lift?

Recently, the snatch-grip deadlift. I need to work on my grip strength and hook grip.

What PR are you most proud of achieving?

The 315 back squat with 3, 45 lb. plates on each side was a great ego boost.

What do you enjoy more, strength or conditioning?

Strength, so I’m doing more conditioning.

Do you eat Paleo/Zone?

Not typically, but I started Paleo for a 30-day experiment at the beginning of September. I was reading a fellow CrossFitter’s blog about a 30 day challenge he had finished. I don’t believe in diets, since they don’t work in the long run, but doing a 30 day cleanse and then experimenting with what you could add back into your diet made perfect sense. Two thirds into the 30 days, and I’ve dropped almost 10 pounds, I’m sleeping better, my stamina has improved and my borderline pre-diabetic glucose levels have dropped through the floor. So once the cleanse is over, I plan on being one of those “mostly” Paleo folks. It has done wonders already.

What are 3 fun facts about yourself?

I don’t like beer or coffee and I’m REALLY missing milk in my morning chai tea.

Watermelon is my favorite food.

I’m originally a Midwesterner from Illinois, but NC has been my home for the last 21 years and I love it here.

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